Millions of individuals sit at a computer workstation every day. In order to prevent backaches, eye strain, headaches and sore wrists, proper posture or ergonomics is required. Ergonomics is the term given to posture or motion techniques practiced in work environments that reduce strain or force on the body. According to Ergonomics.org, you need to be aware of how your body works, and then take steps to correct your positioning to achieve the best workstation posture habits.
Step 1
Adjust your chair height so that your feet are always able to remain firmly planted on the floor. You may use a footrest if the height of the table isn't adjustable, to maintain a vertical line of the lower legs to the floor, according to the Occupational Safety & Health Administration, also known as OSHA. You may tilt your chair slightly forward or backward for a change in position, but feet should remain flat on the floor or on the footrest.
Step 2
Watch to make sure your thighs are parallel to the floor, suggests OSHA. You may place a chair cushion or padding beneath the buttocks for additional support and comfort if desired. Look to see if your knees are generally parallel to your hips when sitting. This position maintains proper hip, back and neck alignment.
Step 3
Check your arm and elbow alignment. Your upper arms should drop down naturally toward the floor when using the computer keyboard, elbows bent at between 90 to 120 degrees, according to OSHA. Your forearms, wrists and hands should be parallel to the floor.
Step 4
Measure the distance from your eyes to the computer screen, suggests the University of New Mexico. The distance between your eyes and the monitor should be between 18 in. and 24 in., with the top of your computer monitor at about eye level. Or, determine your comfort level by adjusting the height of the monitor so that the middle of the computer screen is at eye level or slightly higher, whichever position will keep the chin parallel to the floor or lifted slightly upward. This level will prevent neck strain.
Step 5
Place the keyboard at about elbow height whenever possible, allowing your shoulders to be relaxed, not hunched up or pulling forward. Your elbows should be close to the sides of your body when using the keyboard, reducing the need for you to reach forward to access the keys, suggests the University of New Mexico.
Step 6
Place computer keyboard, telephones or other commonly used materials at your workstation within about 18 in. of you, suggests the University of New Mexico. This will reduce strain in the shoulder, back or neck when answering the phone, taking notes or performing non-keyboard tasks at your workstation.
