I sit down a lot at work. How can I avoid back pain or injury?

Some of the jobs most likely to cause back pain involve prolonged periods of sitting. There are some simple measures you can take to reduce the risk. They will also help guide against RSI and other aches and pains:

• Maintain good posture while sitting at work. Try to sit upright as much as possible, with abdominal muscles pulled in for support.
• Check that both feet are flat on the floor, or on a suitable footrest.
• Don't cross your legs – this restricts circulation and puts your spine out of alignment.
• Keep forearms in a horizontal position, and wrists supported when typing.
• At your desk, position the phone so that it is on the side that you answer it. Avoid crooking the phone in between your head and neck. If you use the phone a lot, a headset is a good idea.
• The more you sit the more you need the counterbalance of physical activity outside work, eg a brisk walk at lunch break, swimming after work.