At Work

• Do not slouch when sitting. Make sure your office chair has a good lumbar support and is fully adjustable (the same applies if you work from home). Your knees should be slightly lower than your hips.
  
• Take regular breaks from your computer. Get up and move every 30 minutes. Our bodies are not designed to sit in one position for hours at a time.
  
• Make sure the screen is directly in front of you and at eye-level.
  
• If your feet do not touch the floor when sitting, get a foot support.
  
• If you use the phone a lot, get a head set. Many neck patients are ‘phone cradlers’ who sit with the phone cradled between their ear and shoulder. The effects of this build up and sooner or later you will wake up with acute neck pain and stiffness.
  
• If you frequently carry a heavy bag, make sure you change hands to even the load.
  
• When lifting, try and keep your back straight and keep the object you are lifting close to your body. Try not to lift heavy weights.

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