Here are a few helpful tips for setting up your work desk. Since we are sitting in front of the computer 8 hours a day, 5 days a week, staying in a poor position can have a significant impact on our spinal health.

For that reason, try out these 7 tips:

1. Make sure to align your ears to your shoulders:

when sitting, ensure your head is not poking forward, as this puts a lot of strain on your neck. Instead, 'tuck in' your chin as if you are pushing your chin backwards (like a double chin). You should feel a light tightening around the front and back of your neck, as this activates your neck stabilizing muscles.

2. Adjust the height of your chair:

your elbows should be at the level of the table and your feet planted firmly on the ground. If after adjusting the seat height for your elbow and your feet no longer reach the ground, get a foot rest.

3. Make sure your elbows are at a 90 degrees angle resting next to the body:

Do not reach forward for the keyboard, instead bring the keyboard and mouse close to you. Your forearm should be resting on the table to relax the shoulders. Try to avoid using the chair's arm rests as this commonly causes leaning to one side.

4. Make sure to properly support your back:

if your chair does not provide sufficient back support, use a lumbar roll or roll up a small towel and place it in the arch of your lower back. This will help you maintain the natural curve of your spine, and then by leaning slightly back against the backrest, will open up your shoulders and help with #1. This is one of the most important corrections since it will straighten up your spine from it's 'foundation'.

5. Adjust your computer screen:

make sure the center of the screen is at eye level following correction #4 (if it's too low, you can put a box or a book under the screen to elevate it) and make sure the screen is sufficiently close to you so that you are not straining your eyes (It will also prevent you from leaning forward towards the screen).

6. Make sure your feet are firmly touching the ground:

you can use a footrest if needed. Your hips should be at a 90 degree angle and you should not feel pressure at the back of your knees, as this indicates your feet are not sufficiently supported and thus your thigh is pressing against the edge of the chair.

7. If working with two computer screens, use a spinning chair rather than twisting the body:

Instead of twisting your neck to look at two different computer screens, swivel your chair to turn your whole body. This will help reduce the strain on the neck.

Last but not least, even having a proper sitting posture does not mean you can stay sitting the whole day. Try to get up every 30 minutes or so for a quick water break, or bathroom break, or just to go say Hi to a colleague. This will help refresh your back and give you a much deserved mental break!