Proper Way to Sit at a Desk

Many people sit for long periods while on the job. Engrossed in work, they often don't notice that they've been in the same position for hours. When they finally get up, they may notice that their shoulder or neck muscles feel pinched. According to the Introduction to Ergonomics by Iowa State University Department of Environmental Health and Safety, "While there are exceptions, a rule of thumb is that pain generally indicates damage to muscles, tendons or ligaments." To avoid injury, paying attention to sitting in a chair properly is a must.

Posture

• "The angle of the back rest is subjective, but the trunk and upper legs should form an angle between 90 to 115 degrees," the article "Computer Workstation Ergonomics" by the Centers for Disease Control and Prevention (CDC) reports. Leaning forward toward a computer monitor, reaching for files and stretching over a desktop of paperwork are activities that compromise good posture. Adjusting the monitor distance and height, getting up to retrieve files and using document holders all help people maintain proper posture.

Chair

• One size fits all does not apply to chairs. "Back of knees should not come in direct contact with the edge of the seat pan," the CDC states. "There should be 2 to 4 inches between the edge of the seat and the back of the knee." When people sit in a chair that is too large or small, they may find the backs of their legs cramped or their feet dangling. The wrong size chair can prevent people from sitting with good posture.

Work Equipment

• Sometimes people inadvertently put stress on their posture. This can occur when using the neck to hold a telephone while talking or when the computer monitor is too far or high. To help posture, always use a headset while on the telephone. If that's not possible, then switch the receiver from one side to the other frequently to prevent straining the neck and spine. Place computer monitors slightly above eye level and at the proper distance, which the CDC states is "18 to 30 inches from the user."

Take Breaks

• Sitting too long in one position is hard on the body. Being aware of how long you've been working and how you're sitting is crucial to maintaining good posture, as is planning regular breaks. "Set a timer every 30 to 45 minutes to remind you to get up and move around," advises Dr. Shane Steadman of Mountain Health Chiropractic and Neurology Center. It takes only a few moments to stand up, do a few arm and neck stretches, shake out arms and legs, and relax overused muscles.