Posture guidance for computer users - are you sitting comfortably?

Sitting at a desk in an office using a computer or a laptop can lead to poor posture. Bad posture can lead to reduced productivity, aches and strains, and sometimes to long-term musculoskeletal problems.

Good posture takes conscious effort – to identify and know what good posture is, and to make an effort to sit in the right position hour after hour, and not slump back into a bad position.

Setting up the chair and the computer screen at the right heights and arranging other desk furniture and computer accessories in the right way will encourage the right posture, and reduce distractions.

27 tips to good posture when using a computer

Move the chair close to the desk and sit back on the seat.
Adjust the chair back so that the upper body is relaxed and supported.
Raise the chair seat so that, with the upper arms vertical, the elbows are level with or just above the desk.
Use a foot rest if the feet do not touch the ground.
Height-adjustable chair arms provide additional support for the upper body when not keying.
If the armrests restrict desk access, consider removing them altogether.
TOUCH TYPISTS can raise the monitor so that the visible screen top is just below eye level.
Any document holder should be at screen height and in the same focal plane to minimise head twisting and tilting.
COPY TYPISTS may prefer the screen to one side and the document holder directly in front.
“HUNT AND PECK” TYPISTS who need to look at the keyboard may want to position the monitor lower to minimise “nodding” between the two.
The document holder should be placed between the monitor and keyboard to avoid twisting.
Arrange your desk layout to make best use of available space.
Use your mouse (or trackball) close to the keyboard.
Document management is very important. If you need to look at the keyboard when typing, the best place for the document holder is between the monitor and the keyboard.
Other tools, such as the telephone, should also be readily accessible without stretching and twisting.
If you write whilst using the telephone, hold the handset with your “non-writing” hand.
A headset will dramatically improve comfort and convenience.
Make sure there is a comfortable viewing distance between your eyes and the screen.
Have some space between the keyboard and the front of the desk.
With traditional monitors (CRT rather than flat-screen), you may need to move the desk away from the wall (or the desk behind) to create sufficient screen distance.
Place the screen in front of you so that you face it without twisting your body.
Ensure your legs are not obstructed by any drawers under the desk.
If your PC is occupying too much desk space, move it off the desk.
If you are not a touch-typist, you may also like a wrist rest for support when you are not typing.
Clear the space under the desk so that you can place your legs underneath it without twisting or leaning forward.
If the drawers or pedestal are free-standing or detachable and you have sufficient space, create further legroom by moving them clear of the desk.
Avoid sustained static postures. Remember that even appropriate postures become inappropriate when maintained for too long.

Laptop users – special notes for good posture

A separate keyboard and mouse will make a significant improvement to layout flexibility.
By using a proprietary laptop stands to tilt the computer, it is also possible to raise the screen to an acceptable height and viewing distance.