Tips for Back Pain Relief

When working at your computer, check first on your chair.

1. Adjust your chair to fit your own body.

Check the seat is at the correct height for you – with your hips a little higher than your knees. The seat pan should be a little shorter than the top of your leg – putting no pressure at the back of the knees.  Adjust the back rest so that it fits the curve of your back -to ensure your lower back is properly supported.  Make sure you are sitting into your chair, with your back supported by the backrest.

2. Your feet should rest firmly on the floor, if they cant reach the floor use a stable surface e.g. a footrest.

3. The armrests should be low enough to allow free arm movement from the elbow, with your shoulders relaxed.

4. Take short breaks; maybe walk around for a minute or so. It is important to stretch your back, neck and shoulders regularly throughout the day.

Sit into your chair, with your back against the back rest, and continue to be aware of your posture throughout the day.

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Good posture will help reduce back pain

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