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The Proper Posture or Seating Arrangement for a Computer Workstation

Spending your workday hunched over your computer can lead to achy necks and shoulders, carpal tunnel syndrome and a variety of other painful conditions. Seating arrangements that promote proper posture can help to alleviate this stress, providing a more comfortable working environment.

  1. Neutral Body Positioning

    • The Occupational Health and Safety Administration (OSHA) recommends using the concept of neutral body positioning when planning a workstation seating arrangement. With neutral body positioning, all the joints are aligned in a natural, comfortable position.

    Head and Shoulders

    • According to OSHA recommendations, your head should be in line with your torso, with your chin parallel to the floor or the head bent slightly forward. Shoulders should be relaxed.

    Upper Body

    • Upper arms should be able to hang naturally at the sides, with the elbows close to the body and bent at 90- or 120-degree angles. Your seat should be high enough to allow hands, wrists and forearms to form a straight line over the keyboard or desk. When sitting up straight or leaning back slightly, the lumbar support of the chair should fully support your back.

    Lower Body

    • The seat of the chair should fully support your hips and thighs, keeping the knees at the same height as the hips. Feet should be in front of you on the floor.

    Considerations

    • Even with proper posture, sitting in the same position for long periods is not healthy. Make sure to change positions throughout the day. OSHA also recommends walking around periodically and performing simple stretches at or around your workstation.

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