Do you often experience back pain at work? This must be aware and should be avoided because our performance will be decreased if pain is experienced by employees.

Here are some easy tips from the physiotherapist Gary Arenson and an ergonomics specialist who will help you to customize the workspace in order to avoid lower back pain, headaches, and other injury-related public works, as reported by Health24.

Adequate work breaks

Our bodies are not designed to sit in the long term. Therefore, tired muscles when we do it. Make sure you work up from his chair and walk around at least every 30 minutes.

Make sure your feet flat on the floor

Remove any obstacles under the desk. Every object in the lower extremities result in your seating position a bit difficult. If your feet could not reach the floor, make sure there is support underneath.

Position the computer monitor correctly

Display your monitor screen should be roughly aligned with the eye straight to avoid neck strain.

Place the monitor and keyboard directly in front of you

Monitor and keyboard should not be placed sideways, but right in front of your body. Keyboard positioned near your shoulders will relax, other than the wrist because in line with the arm.

Customize your visibility

Distance of your computer monitor is an ideal eye approximately 45-65 cm.

Connect the headset

If you spend more than 50 percent of your day by phone or need to press numbers on my phone, it is better to use a headset.

Glance back the way you use your laptop

Low position of the laptop screen will aggravate your posture. Place the laptop on top of a stack of books or anything that can make your laptop comfortably while in use, for the eyes, shoulders, your back as well.

Do not place documents between you and the keyboard

By putting an object between you and the keyboard is used, it will make you more difficult to reach the keyboard. As a result, shoulder and neck muscles through tension. If you want to type the contents of a document, you should use the support document that has the same height with your monitor.

Replace office chair

Use your office chair that offers better support for your body which in turn helps to correct posture