Office workers told to 'check their posture'

The Institution of Occupational Safety and Health (IOSH) said the beginning of the year was as good a time as any to carry out a few checks around the "workstation" to make sure it was safe, healthy and comfortable.

It warned musculoskeletal disorders (MSDs) were the most common occupational illness in Britain, affecting over one million people a year. They included problems such as lower back pain, joint injuries and repetitive strain injuries.

Here's what IOSH said a "comfortable working posture" should look like:

• Hands, wrists, and forearms should be straight, in-line and roughly parallel to the floor.

• Head is level, or bent slightly forward, forward facing, and balanced.

• Shoulders are relaxed and upper arms hang normally at the side of the body.

• Elbows stay in close to the body and are bent between 90 and 120 degrees.

• Feet are fully supported by floor or footrest.

• Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly.

• Thighs and hips are supported by a well-padded seat and generally parallel to the floor.

• Knees are about the same height as the hips with the feet slightly forward.

IOSH claimed such a position meant the joints were "naturally aligned". It said working with the body in a neutral position helped to reduce stress and strain on the muscles, tendons, and skeletal system, as well as cutting the chances of developing a musculoskeletal disorder.

Move around!

Ray Hurst, president of IOSH, added: "The New Year is a perfect opportunity to stop old bad habits and begin afresh especially when it comes to health. Musculoskeletal disorders are preventable in the workplace.

"People are normally twisting and turning in their seats all day. This is due to a lot of people in swivel chairs pointing away from their computer screen while working without even realising it."

He added: "Regardless of how good your working posture is, working in the same position or sitting still for prolonged periods is not healthy."

He went on to recommend that people changed their working position frequently throughout the day in the following ways:

• make small adjustments to your chair or backrest

• stretch your fingers, hands, arms, and torso, and

• stand up and walk around for a few minutes periodically.