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The Proper Computer Sitting Position

When you work long hours behind a desk and spend all day on a computer, you may develop physical problems unless you can maintain a proper computer sitting position. Knowing the correct position can reduce the risk of long-term neck and back pain. Setting up the proper workstation and taking frequent breaks throughout the day will also help reduce stress on your body.

  1. Posture Technique

    • The American Academy of Orthopedic Surgeons says that you need to be aware of the spine, shoulders and wrists as you sit at a computer. To keep the spine in the proper position, your ears should align with your shoulders and your shoulders should align with your hips. Keep your arms relaxed and close to the body. While typing, your hands must remain in line with the wrists and lower arms.

    Chair

    • You must have a well-designed and adjusted chair to maintain a proper computer sitting position, says the Occupational Safety and Health Administration. Your chair must adapt to your body type and be adjusted for both height and tilt. The backrest needs to support the lower curve of your back and your feet must rest comfortably on the floor. An ideal chair also has a five-leg base with casters for easy movement.

    Computer Equipment

    • Place your computer monitor in a location that prevents eye strain and allows your head and neck to remain in alignment. OSHA recommends that the monitor remain at least 20 inches away and the top of the screen be at eye level or below. Placing a document holder between the screen and keyboard prevents you from having to twist your neck and spine to view material.

    Symptoms

    • When you don't sit properly, you can experience a number of physical problems. The physical issues are often prevalent on the side of the body where you locate the computer mouse. Neck and back pain may arise if your spine is not properly aligned. You may experience carpal tunnel syndrome or tendentious in the wrists and fingers from typing. Postural fatigue and strong discomfort in the muscles and tendons are also a possibility when you sit improperly for a long period of time.

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