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.
- Sit close to your keyboard.
- Place your keyboard in front of you when typing. Wrists straight.
- Keep your mouse close.
- 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.
- Avoid phone strain. Holding your phone between your ear and shoulder can strain the muscles in your neck, upper back and shoulder.
- Take small breaks during your workday. Try the Pomodoro Technique.
- Stand up and walk around.
- Stretch your fingers, hands, arms, and torso.
Keyboard and mouse:
Pauses and Breaks:
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.