How to Sit Properly at a Desk

Spending too much time sitting at a desk incorrectly can cause injury to your body, such as muscle strain and pain. Arranging your desk and repositioning your body can make a tremendous difference in the way you feel, but it is also important to get up from your desk every 30 minutes or so and move around. The following steps will help ensure that you maintain good alignment and reduce pain.

Things You'll Need

• Footrest, if necessary
• Document holder
• Towel or pillow, if necessary

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Instructions

• 1

  Adjust your chair so your feet are flat on the floor and your thighs are parallel to the floor. You can also support your feet by placing them on a footrest.

• 2

  Avoid crossing your legs. Doing so can cut off circulation.

• 3

  Keep your elbows bent at a 90- to 120-degree angle and by your side. Your wrists should be straight and your forearms parallel to the floor. Relax your shoulders.

• 4

  Bring your head slightly forward but in a balanced position. It should be in line with the torso. Do not lean forward.

• 5

  Place your computer monitor an arm's length away. The top of your computer screen should be at eye level.

• 6

  Keep items you use repeatedly such as the telephone or computer mouse at close reach.

• 7

  Look away from your computer screen often to give your eyes a rest.

• 8

  Use a document holder that attaches to your monitor. If you have a standalone document holder, be sure it is at the same height and distance as your computer.

• 9

  Purchase a headset if you are on the phone often. You can strain your neck muscles by constantly holding the handset between your shoulder and ear.