Physio Tips For Computer Users

Thanks to Martin and Heidi from Doyles’ Physio Therapy in Pyrmont for permission to pass these tips along.
Sit in a good quality, adjustable chair. Pull your chair close to your desk, adjust the seat height so your elbows hips and knees are at 90 degrees. Forearms should be parallel or sloping down the desktop and feet should be on the floor.
Adjust your chair’s back support, so it is in the lower part of your back near your hips. It should gently tilt your pelvis forward.
Have the screen straight in front of you at arm’s length away.
Ensure your screen is easy to see. Make sure there are no light sources behind it, and tilt the screen to eliminate reflections.
Don’t use a laptop for extended periods. If you must plug in a full sized keyboard and mouse.
Limit continuous computer use. Take breaks every 30 minutes and do neck and shoulder stretches – shoulder rolls are great! Focus on a distant point to give your eyes a break. Get up and walk around hourly.
Take notice of early warnings. If you feel and ache or discomfort in any part of your body, check your posture, take a break and if the problem persists see a physiotherapist.