TIPS TO PREVENT BACK PAIN AND SCIATICA: SPECIALLY FOR COMPUTER USERS

Anyone using a computer is all too likely to spend long hours typing away in one position, perhaps also leaning forward to see the screen more clearly as well as reaching out to move the mouse over its mat, all activities that can lead to back trouble if they're not performed with due care.
An excellent set of guidelines to prevent problems arising from the prolonged use of a computer has been produced by the Osteopathic Information Service. Although these tips were initially formulated especially for young people, they are equally relevant to members of all age groups. This is what the Osteopathic Information Service recommends:
How you sit in front of a computer is important: your spine needs to be straight and your forearms should be horizontal in front of you, with your hands resting lightly on the keyboard.
Your feet should rest on the floor.
The monitor screen should be directly in front of you (not off-set) and the top of it should be level with your eyeline (an imaginary line drawn from your eyes to the top of the monitor). The screen should not be too near or too far (25 inches or 640mm should be about right).
You may find these basic requirements difficult to meet in full. For instance, if you are not very tall, your chair may be too high for you to rest your feet on the floor. If this is the case, use a footrest of suitable height, either buying one or making your own by taping together several old telephone directories.
Reflections on your screen may cause you to adopt an awkward posture. Try not to face a window or sit with your back to one; sitting sideways to a window is best. Ceiling lighting may also give trouble: get a desk light and turn off ceiling or suspended lights, if possible. ? Most important of all is the length of time you spend in a static posture. Get up after half an hour and have a good stretch for five minutes or so. Walk around and shake out your arms and hands. If possible try to vary the work you are doing. This check-list will help you remember the points made above:
Sit straight - use backrest of chair.
Rest feet on the floor - use a footstool if necessary.
Forearms horizontal in front of you.
Screen directly in front of you - not to one side.
Top of screen level with your eyeline.
Screen approximately 25 inches (640mm) away from you.
Use a desk light if possible.
Desk sideways to daylight if possible.
Stand up and stretch for five minutes in every half hour.
Try to plan some variation in your work.
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