The basics of good computer posture--sitting up straight with both feet on the floor--are no secret to most people who spend a lot of time in front of a keyboard, but there's almost always room to improve. Good posture is an ongoing process that requires regular reevaluation, according to Georgia Health Info.
Follow the 90-Degree Rule
If you're not sure you're in correct workstation position, the City of Portland, Maine offers an easy way to check your computer posture. When you're sitting correctly, your knees, hips, elbows and ankles should all be bent at 90-degree angles. If they're bent more or less, it puts extra stress on those joints, causing short-term discomfort and potential long-term pain. Doing occasional 90-degree checks is a quick and easy way to monitor your posture throughout the day.
Use a Prop
It can be hard to maintain correct posture in many chairs as the day progresses. Slipping a small pillow or rolled-up towel against the back of your chair where it can support your lower back--the part of your body that's most likely to slump and leave you sore--is a good idea, according to Georgia Health Info. If you keep a wallet or other bulky item in your back pocket, take it out before you sit down, because it can interfere with good posture.
Raise or Lower
In the ideal posture when sitting at a computer, your eyes should be level with the top of your computer monitor so that you're viewing the screen by looking down at a 15- to 20-degree angle, according to the U.S. Department of Labor. Often, workstation setups don't fit the bill, so raising or lowering your chair or computer monitor can help you achieve optimum work posture.
Shoulder the Burden
Your shoulders are one of the hardest working parts of your body when you're at a computer, according to the City of Portland. Most people know slumping or leaning forward is a bad idea, but over-correcting by pushing your shoulders back too far can be just as problematic. Ideally, hold your shoulders in the same position when you're sitting at a computer that they would be in if you were standing up.
