How to Maintain Good Posture While Working on the Computer

Position your keyboard and monitor correctly to avoid strain.

Proper posture while working at your computer station helps you avoid back pain and eye strain. Position your adjustable office chair, computer monitor and keyboard correctly so that you will have the optimum ergonomics and avoid maladies such as carpal tunnel syndrome.

Instructions

1. Position yourself correctly. Your back should be straight up, your feet flat upon the floor, wrists straight and elbows bent at a 90- to 95-degree angle (essentially horizontal). Thighs should be supported on chair with the seat edge two to three inches above your knee crease. Your head should be straight above your shoulders, only slightly forward and anywhere from 18 to 30 inches away from your monitor.

2. Position your keyboard so that the letter "B" is aligned with the center of your chest.

3. Set up your computer properly. If you have a laptop with attached monitor and keyboard, it is difficult to avoid being hunched over your keyboard and far too close to the computer screen. You put an extra pound of force on your vertebrae for every inch that your head is craned forward, so it's important to invest in an external/USB keyboard that you can set on a tray below the computer monitor. Adjust the top of the computer screen to eye level, so that you have a viewing angle of approximately 35 degrees downward.

4. Let your chair help out. Get a chair with a vertical back support and sit with your buttocks to the rear of the chair. Even better is a chair with an adjustable backrest; the angle should be set anywhere from 90 to 110 degrees back.

5. Watch your wrist posture. Carpal tunnel syndrome is an ailment that proper posture can help avoid. Keep your shoulders relaxed with your elbows at your sides such that your fingers rest on the home row of the keyboard, with your wrists straight. Both your keyboard and mouse should be placed on a keyboard tray, if your desk has one.

6. Take regular breaks for two to five minutes every half-hour. Walk around, stretch, roll your shoulders, get a drink of water. Taking regular breaks is good for your eyes as well as your posture.

Tips & Warnings

• Place commonly used items within arm's reach on the desktop.

References

• University of Illinois, McKinley Health Center: Posture and Study Habits Guide