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About Ergonomics » Ergonomic Checklist » Back
- Adjust your chair so the lumbar support touches the curve of the small of your back. Keeping the lower back in this balanced position helps align the head, neck and shoulders. Consider the use of a Back or Seat Cushion for support as needed.
- Maintain good posture when working; sit all the way back in the chair against the backrest. Keep your knees equal to, or lower than your hips with your feet supported. Lower chair height or provide a Footrest so that feet are resting comfortably and the legs are at a right angle with the knees slightly lower than the hips.
- If you don't have a fully adjustable chair, a Back or Seat Cushion can be a good alternative.
- Avoid flexing or extending your back while working on the computer.
- Stand periodically to reduce pressure on your back and improve circulation.
- Take periodic stretch breaks (1 or 2 minute breaks every 20-30 minutes and a 5 minute break every hour): Sit up straight and imagine you have a cable attached to the top of your head. Feel the cable slowly pull you up higher and higher. Holder for a few seconds. Relax and repeat three times. Stretch Break Software is available to remind you to take periodic breaks by performing a series of low-impact stretches.
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