Posture and manual handling

Sitting posture at desk:

These are my recommendations. Your chair should provide good lower back support, as this is the foundation and if the lower back is not stable, problems can occur here and further up the spine. The back of the chair should preferably go up to the neck or top of the shoulders.

If working from a PC, the monitor screen should be at or slightly above eye level, and should be directly in front of you. So should the keyboard. Draw yourself to the desk so you are as close to the keyboard as possible. This prevents you reaching for the keys and forming a rounded posture. If the arm rests on the chair prevent you from getting adequately close to the keyboard, remove them.

Bring your mouse and phone as close to you as is comfortable to avoid reaching. If your feet are not touching the ground, use a foot rest. Try to step away from the PC every 30 minutes for 2 minutes 'thinking time'. This will allow you to come out of your seated posture and reset.

If you suffer from chronic lower back pain, you may want to consider using a Swiss ball instead of a chair. This will allow you to strengthen your core muscles as you sit. Make sure the ball is the correct size, allowing your hips to be higher than your knees.

Working on a laptop:

Try to use a laptop rest which will place the laptop screen at a good height. Purchase a separate keyboard and mouse so that your shoulders can be relaxed when you work. 

Manual handling:

This is my approach. When lifting an object, stand as close to it as possible, bend your knees and keep your back straight as you go down to lift. Before lifting squeeze in your stomach muscles so that you are using your core muscles and putting less strain on your lower back. Remember to keep your back straight as you lift.

Never lift and twist at the same time. Make sure you have the object held securely and close in to you before moving.