ZAR - Back basics

One thing that so many people have in common in this day and age is that they spend all day sitting at a desk.   Being so sedentary is one of the reasons that the population's waistlines are getting bigger.
 
Another impact that this can have is on the health of an individual's back.  It really is so important to have a decent chair in the correct position at your desk.   Your employer is obliged to provide one and would save time and money in the long run by doing so.    Employees taking time off for pain or sickness, or suing for injury at work is more costly than spending money getting it right in the first place.   Mostly, employers are more focused on treating their employees right in this day and age.  
 
I have some friends who have bad backs at the moment and it is making them miserable.   Daddy Bingham has always suffered too and for him it's definitely been sitting at a desk which has caused it.
 
Make sure that your shoulders are relaxed and that your desktop is lower than your elbows.    The computer and mouse should be close to you so that your arms are not outstretched.  Your feet should be flat on the floor, or on a foot rest, with your upper legs at 90 degrees.  The chair must swivel and the backrest be upright.
 
Another option is an adjustable desk which could allow you to stand and work.   A key to avoiding back pain is exercise and movement.    Take frequent breaks from your desk if you can.
 
At your desk, have items that you use frequently near to you so you don't have to reach out all the time.   Your eyes should be level with just below the top of the screen.   This will reduce neck and eye strain.   Use a document holder attached to the side of your screen or between the keyboard and the screen to reduce the frequency of looking from your desk to the screen.   Also find the right design of mouse for you - there are many different types.
 
Really, really take care of yourself at work.   You don't want to be in a position of being in pain everyday.