Click to save and share a link to this website. Twitter: Follow @InfoStretching Click to save and share a link to this website. Facebook: I like Click to save and share a link to this website. Google+ Send a friend. Share this website. Print QR-CODE WIFI generator png, pdf y doc

How to sit correctly at a computer

Learning to sit correctly is important to help prevent episodes of back and neck pain.


  • Adjust your chair height.
  • Rest your feet on floor. Both feet should be firmly planted on the ground or use foot rest if required. Don't cross your legs.
  • Your lower back should have support while sitting to maintain normal curvature. Many office chairs are designed with lower-back support built in, but if yours isn't, simply placing a pillow.
  • Push your hips as far back as they can go in the chair.
  • Keyboard and mouse:

  • Sit close to your keyboard.
  • Place your keyboard in front of you when typing. Wrists straight.
  • Keep your mouse close.
  • Screen:

  • Center the screen directly in front of you, above your keyboard.
  • Place your screen at eye level. Top of screen 4-5cms above eye level.
  • Screen distance at arms length.
  • Avoid screen reflection.
  • Phone:

  • Avoid phone strain. Holding your phone between your ear and shoulder can strain the muscles in your neck, upper back and shoulder.
  • Pauses and Breaks:

  • Take small breaks during your workday. Try the Pomodoro Technique.
  • Stand up and walk around.
  • Stretch your fingers, hands, arms, and torso.

We also recommend a variety of exercises that can help reduce tiredness, stiffness and the likelihood of sluggish circulation, all of which can result from sitting for a long time.

qr-code How to sit correctly at a computer