How to Sit at a Computer Properly

Sitting at a computer for long stretches can create eye strain, as well as back, neck, arm and leg pain. Proper posture at the machine and effective hand positioning helps alleviate some of the stress associated with sitting at a computer. Consider installing lighting that isn't too bright, ventilating the room with plenty of fresh air, and reducing extraneous noise when setting up your computer work area. These steps can further reduce stress and fatigue. Most importantly, get up from the computer every 30 to 60 minutes and take a break.

Things You'll Need

• Adjustable work desk
• Adjustable chair with armrests
• Document holder
• Keyboard/mouse tray system

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Instructions

• 1

  Adjust your work desk to a height between 28 to 30 inches.

• 2

  Install your keyboard tray so that it tilts down away from you, raising your wrists at a slight angle to the desk. Install your mouse tray 1 to 2 inches higher than your keyboard and angled slightly away from your body.

• 3

  Center the computer's monitor at your eye level. Place a document holder nearby so that you can glance easily at items you need to input without straining.

• 4

  Adjust your chair so that it is not at an exact, erect 90-degree angle. Recline slightly to an angle of 100 to 110 degrees. Use armrests only when taking a break.

• 5

  Sit with your arms at the keyboard and mouse with your wrists as neutral as possible, avoiding bending them up or down.

• 6

  Adjust your peripheral items such as the mouse, keyboard and document holder to customize the arrangement for your particular task; change the arrangement when you change the task. Bring the item closest to you that you will be using the most for a given task. For instance, if you are going to play games, move the mouse closer to you and the document holder further back.