If you use a computer regularly at your job, you may perform some 50,000 to 200,000 keystrokes per day. Even surfing the Internet regularly can means hours of typing time. Most people give little thought to how they are seated as they type, but maintaining correct posture can save you from neck and back pain, headaches and repetitive stress injury, according to the American Academy of Orthopaedic Surgeons website.
Head and Neck Posture
Keeping your head and neck as straight as possible will help you to avoid muscle strain. Your ears should align with the tops of your shoulders. Arrange your computer screen so that you do not have to turn or tilt you head up or down by positioning the top of your monitor 2 to 3 inches above eye level when you are seated.
Position in Seat
Keep a natural, neutral spine position. Your shoulders should be in line with your hips, and not hunched forward or slouching backward. Allow your upper arms to hang relaxed and loose, close to the sides of your body. The University of California Los Angeles Ergonomics website suggests sitting all the way back in your chair and resting your back against the backrest. Using a chair that allows you to adjust the height and tilt of the seat will allow you to find the best position. Some people find that a seat with lumbar support works well for supporting their lower back.
Wrist and Hand Posture
Position yourself directly in front of your mouse and keyboard with your hands relaxed and fingers slightly curled. Keeping your wrists extended straight in front of you in a neutral position will help you avoid repetitive stress to the carpal tunnel area in your wrist.
Leg and Foot Posture
Your knees should be at the same height or lower than your hips, and your feet should rest firmly on the floor. Some people find a foot support helpful in maintaining correct posture.
Things to Avoid
Don't pound the keyboard or maintain a tight grip on the mouse; instead use a soft touch as you type and click. If your keyboard tray is equipped with a wrist support, use it for brief rests only, and not while you are typing. Use a wrist support to rest your palm or the heel of your hand rather than your wrist to avoid undue pressure, suggests the Health.com website. Avoid sitting in any one position for too long; take frequent breaks and perform stretches at your desk if you must type for extended periods.
