1. Setting up your computer workstation

2. Setting up your workstation correctly will reduce most of the causes of pain and discomfort from sitting at a computer. The correct setup might not feel ideal straight away, however adopting the correct posture, layout of equipment etc will minimise the risks to your health later.

3. Your Chair Adjust your chair height now. When you put your fingers on the middle row of keys, your forearms and hands should be horizontal. Your elbows should be vertically under your shoulders. Adjust the chair back so that it supports your lower back (at belt level)

4. Now adjust the height of your monitor so that you are looking horizontally, not down at it. Many people have their monitors too low.

5. Check the distance of the monitor. For most people to view the screen comfortably it should be about 55-65 cm away. The monitor should also be directly in front of you.

6. Sit close to the desk and don’t put anything between you and the keyboard, except for a wrist rest if you require one. Your elbows should be vertically under your shoulders.

7. Position the mouse as close to you as you can. Aim to have your elbow vertically under your shoulder and right by your side or on the arm rest.

8. If you often refer to documents whilst you are typing, would a document holder be useful? This should be positioned at the same height and distance as your monitor.

9. Try to eliminate any glare and reflections on your monitor. Try closing blinds and changing the position of your monitor so that it’s at right angles to the window. Turn off overhead lights unless you really need them.

10. Position additional equipment such as telephones and printers in an accessible place. Try to avoid reaching and twisting to get to them.

11. Now please click on the button below to record your details.