Poor posture while typing can cause neck strain, a sore back or hand or shoulder injuries. Especially if you spend several hours at a computer each day, develop the habit of good posture. A comfortable, supportive computer chair, a well-prepared workstation and frequent breaks can help you avoid injuries and discomfort, says the American Academy of Orthopaedic Surgeons.
Step 1
Adjust your chair so that your feet are resting flat on the floor and your elbows are above the keyboard, recommends Cornell University Ergonomics. If necessary, place a small stool, stack of books or other stable object on the floor to rest your feet on.
Step 2
Sit back in your seat so the chair is supporting your lower back. If your chair does not offer enough support, place a lumbar pillow between you and the chair back.
Step 3
Center your keyboard in front of you, and put your monitor directly behind it, about one arm's length away from you. Try to position the monitor so the top of it is even with your eye level, suggests the American Academy of Orthopaedic Surgeons. This will help you avoid straining your eyes or neck to look at the screen.
Step 4
Sit up straight, relax your shoulders and keep your elbows close to your body. Keep your wrists straight. If you find it hard to keep your wrists straight, raise the armrests on your chair to keep your forearms slightly raised, instead of relying on a wrist support, recommends Revolution Health. If you use a wrist support, rest your palms on the support instead of your wrists.
Step 5
Keep your fingers relaxed, type gently and hold your mouse softly, recommends the American Academy of Orthopaedic Surgeons. Take occasional breaks from typing to relax your fingers and wrists.
Things You'll Need
- Supportive, adjustable chair
- Lumbar support (optional)
