Stooping or slouching at your computer keyboard all day can lead to muscle fatigue and back pain as the ligaments and muscles in your back work to keep your body balanced. Sitting with proper posture, on the other hand, helps maintain the natural curvature of your spine to alleviate lower back pain, says MayoClinic.com. When typing, you must also take into account proper circulation and the stress put on the muscles and joints of your arms and hands.
Step 1
Adjust your desk chair to allow your feet to rest flat on the floor with your knees at the same level as your hips. If your chair is too high off the ground at the lowest setting, place a foot stool under your desk to allow for proper leg position.
Step 2
Press your back firmly against the chair in a slightly reclined position. Place a rolled towel behind your lower back if your chair lacks adequate lower back support.
Step 3
Sit with your upper back and neck straight and your head stretched toward the ceiling. Relax your shoulders.
Step 4
Type with your keyboard positioned below your elbows to allow for an open elbow angle to promote blood circulation. Placing your keyboard directly on the desktop forces you to work with flexed elbows, limiting blood flow to your hands.
Step 5
Position your keyboard base so it slopes slightly away from your body, allowing you to type with a neutral hand and wrist position. Traditional keyboard trays that slope toward you require you to type with your forearms at an upward angle, putting pressure on your shoulders, upper arms and neck.
Tips and Warnings
- Keep your waist, elbow and knee bent at greater than 90-degree angles to allow for adequate blood circulation. Stretching and strengthening your core abdominal, lower back and hip muscles can help improve your posture.
Things You'll Need
- Adjustable desk chair
- Foot stool
- Towel
- Sloped keyboard base
