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Office Syndrome - prevent RSI
Seating
Getting the right chair is the most important thing you can do in the battle against RSI. Poor seats can encourage or even force you into poor posture. By law, office chairs should have five legs in a star shape, be adjustable in height and have a seat back that is adjustable in height and tilt. 'Your seat should be angled slightly forward so that your thighs tilt downwards and your feet are flat on the floor. If they don't reach, you'll need a footrest,' says Glenn Bilby, a physiotherapist from ergonomic store Back2. Your legs should therefore be at an angle of approximately 95 degrees to your body, while your back should stay in its natural S-shape (see below), making a good lumbar support useful in preventing slumping into an unhealthy C-shape.
BackCare, the National Organisation for Healthy Backs based in Teddington, Middlesex, recommend good lumbar support to help keep the spine's natural S-shape. If your chair hasn't got one, use a cushion or a small rolled up towel instead. Better still, invest in an ergonomic chair, available from Back2 (020 7935 0351). Prices range from £140 to £1600. For more information, visit the Campaign for Better Seating's website at www.betterseating.org
Monitor
'Because your body tends to follow your eyes, a monitor that is too low will encourage bad posture,' says Bilby. 'Your eyes should be level with the top of your display screen. If it's not, prop your monitor up with some yellow pages if necessary.' He adds that 'if the screen is too close, you may get eye fatigue, visual disturbances and headaches.' He recommends keeping your screen an arm's length away.
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