Since computers have become a part of most regular work environments, physical problems in the wrists, arms, shoulders, neck and spine have become more common. Eye problems and eye strain have also increased in frequency. It is easy to fall into poor posture habits, but if you stay attuned to your workstation's set-up and your body's posture, you will reduce the chances of suffering computer-related physical pain.
The Proper Posture or Seating Arrangement for a Computer Workstation
Step 1
Adjust the height of your computer chair. Your feet should stay flat on the floor, and your legs should almost be at a 90-degree angle. If your chair has armrests, adjust them so your forearms will rest on them comfortably without you having to slouch.
Step 2
Adjust your keyboard. Your keyboard should rest on a surface that lies 1 to 2 inches above your thighs. Your mouse should rest on the same surface, either to the right or left of your keyboard, depending on which is your mouse hand.
Step 3
Move your monitor. Your monitor should, ideally, be 20 to 26 inches away from your eyes and should sit directly in front of your body; you shouldn't have to be constantly looking left or right to see your monitor. If the monitor cannot be moved, adjust yourself to compensate.
Step 4
Sit with good posture. Align your ears with your shoulders and your shoulders with your hips, and avoid leaning to either side. This will help keep your spine straight and avoid posture issues.
Tips and Warnings
- Stay aware of your posture and workstation set-up. This may feel new and awkward at first, but it will eventually feel completely natural. Remember to take rest breaks. The body is not designed to sit for extended periods of time, no matter how good your posture may be. Stand up, move your head and neck, stretch your shoulders, arms and wrists, and move your legs to keep blood circulating normally.
- Different people--experts and doctors alike--will offer different advice about the nuances of good computer workstation posture, but the main ideas will always be the same. Remember that it takes time to adjust, especially if you are accustomed to poor posture, but the adjustment will be better for your physical health.
