Your position while seated at the computer determines how well and how long you can do your job comfortably. It makes the difference between long-term health and the chronic pain associated with back strain and repetitive stress disorders. How you sit, however, depends in part on where you sit. The Occupational Safety and Health Administration (OSHA) blames much of poor sitting posture at the computer on ill-fitting or badly designed workstation furniture. Computer users should combine posture-friendly practices and supportive aids to stay safe and avoid chronic pain.
Significance
Correct sitting posture places the least stress on muscles and tendons by aligning the spine, head and neck. This naturally balanced position can help you avoid symptoms such as eye strain and chronic pain in the neck, shoulders, wrists and back. The American Chiropractic Association (ACA) reports that habitually bad seated posture contributes to repetitive motion injuries, and can eventually damage the digestive, respiratory and cardiovascular systems.
Identification
To encourage good posture at the computer, OSHA advises, the workstation monitor should be set at or below eye level. Your chair height should allow your feet to rest securely on the floor or on a footrest. When seated, the chair back should support your low and middle back, making it easy to hold your head erect without stiffness in your neck. As you type, keep your arms next to your body and your wrists in a neutral position. The keyboard may need to be adjusted to keep your forearms level.
Features
This sitting posture shows visually aligned joints, with the knees and elbows bent at approximately 90 degrees. The hands, wrists, forearms and thighs are roughly parallel to the ground, while the spine, neck and head are roughly perpendicular. To maintain good posture at the computer, the ACA says, don't cross your legs.
Considerations
Holding a sitting posture for long periods causes you to deviate from the correct position in an attempt to relieve sore muscles. Unfortunately, a habit of slumping forward puts pressure on the vertebrae and muscles, and instead contributes to chronic pain. Taking rest breaks in which you get up and stretch before you feel strain or fatigue will help you avoid muscle tension, OSHA relates.
Prevention
Other steps you can take to preserve good posture at the computer and prevent injury include strategic use of supportive furniture and accessories. The University of Maryland Medical Center suggests investing in an ergonomic chair that adjusts for lumbar tension, upper back support, and seat and armrest heights. Keeping your mouse pointer close, and using a wrist pad and angled footrest will make it easy for you to prevent injury and enjoy good posture.
