This article teaches you to assume the correct posture and to position objects in the right way when sitting at the computer for a long time. Remember that even with perfect posture and an ergonomic seat, you should still get up to stretch and walk from time to time.
Steps
Part 1 of 2: Assuming the Correct Position on the Chair
Step 1. Sit in the ideal posture
Many office and desk chairs have adjustable seats, backrests, and even lower back supports. Since the type of chair you use can vary a lot, try to consider the following tips:
- You should keep your thighs flat against the chair seat;
- You should keep your knees bent at 90 degrees;
- You should keep your feet at 90 degrees to your lower legs;
- You should keep your back between 100 ° and 135 ° to your legs (if possible);
- You should keep your arms at your sides;
- You should keep your shoulders and neck relaxed;
- You should be able to comfortably see the screen without stretching, bending or straining your neck and eyes.
Step 2. Adjust the chair
If your chair offers lower back support, has a custom cushion, adjustable armrests or other special supports, adjust them to your preference.
Remove armrests and cushions if they interfere with your posture
Step 3. Sit near the keyboard
It should be located directly in front of your body; do not bend or twist your torso to reach the computer.
Ideally, your computer screen should be at least an arm's length away from you
Step 4. Keep your head up
You may be tempted to arch your neck, bringing your chin closer to your chest; this leads to neck, shoulder and back pain, so keep your head up even if you have to look down to see the screen.
One possible remedy for this problem is to adjust the height of your monitor so that it is at eye level
Step 5. Take deep breaths
It is common to maintain shallow breathing while seated, but this can lead to other problems. Make sure you take deep breaths often, at least a couple of every hour, particularly if you have a headache or dizziness.
Shallow breathing can make you subconsciously change your posture, while deep breaths from the diaphragm help you get into the correct position
Step 6. Organize documents and objects around your computer
If you have enough space on your desk for documents, your phone, and more, make sure they're arranged around your computer; the system should be in the center of the shelf.
- Some desks have different levels for various objects (e.g. documents, keyboard, stationery, etc.).
- If you don't have a fully adjustable keyboard tray, you can change the height of your desk, chair, or use a cushion to get into a comfortable position.
Step 7. Take short breaks during your work day to release tension in your muscles
Studies have shown that sitting all the time is very dangerous to health. Try to walk for a couple of minutes, stand and stretch; any activity that interrupts the endless hours of sitting is good for you!
Stand for a couple of minutes, stretch or walk every 20-30 minutes. If you have a lunch break or need to attend meetings, try to do it as far away from your computer as possible and stay up when you get the chance
Step 8. Avoid eye strain
You probably think your eyes don't have much to do with your back and posture, but eye strain can lead you to lean forward, get closer to the monitor, and other unwanted effects. To avoid the problem, just look away from the screen for a few seconds once every 30 minutes or so.
- A good way to prevent eye strain is to follow the 20/20/20 rule: every 20 minutes, look at something at least 20 feet (6 meters) away for 20 seconds.
- You can buy glasses with lenses that can filter out blue lights (computer glasses), which can reduce eye fatigue and improve sleep, for a few tens of euros.
Step 9. Do some hand exercises
Aside from the eyes, the hands are the most active part of the body when using a computer. You can prevent carpal tunnel by pushing on the joints in your hand while pulling your fingers back, or by clenching your fist against resistance (for example, by squeezing a tennis ball).
Part 2 of 2: Changing Your Computer Habits
Step 1. Remember to prioritize posture
You should arrange your computer and keyboard according to your posture, not the other way around! Please refer to Part 1 of this article so you can be sure you are in the correct position.
Step 2. Determine the type of computer you use
A Desktop computer has a standalone monitor, while a Laptop has the screen attached to the keyboard. Stationary systems often have adjustable monitors and keyboards, while laptops aren't quite as customizable.
- Consider purchasing a stand that can raise your monitor if it is not adjustable.
- You can purchase a slanted stand to rest your laptop on if you need to adjust the tilt of the keyboard while the screen stays upright.
Step 3. Leave 10-15cm of space between the keyboard and the edge of the desk
Regardless of the computer you are using, it is best to keep adequate space between the keyboard and the edge of the shelf to promote the natural posture of the arms and wrists.
If that's not possible for your desk, consider moving the chair back or reclining it slightly
Step 4. Adjust the height and tilt of the monitor if possible
In theory, the screen should be at eye level, but this may not be possible for your computer. Likewise, you may need to tilt the monitor up or down to prevent neck and eye strain.
- If you can, position the top of the monitor about 5-7cm above eye level when seated.
- If you wear bifocals, lower the monitor to a comfortable level for reading.
Step 5. Adjust the tilt of the keyboard if possible
You should keep your shoulders relaxed and your hands aligned with your wrists and forearms; if you are unable to do so while maintaining correct posture, you may need to tilt the keyboard down or lower it directly.
- You should be able to adjust the tilt of the keyboard to suit your sitting position - use the keyboard tray mechanism or the feet.
- These are not possible with laptops, but you can purchase an inclined stand to rest your computer on.
Step 6. Avoid using wrist supports or pillows
If the keyboard is not significantly higher than the level of the desk, the supports and pads for the wrists can compromise the correct posture of the arms, leading to fatigue and, over time, to injury.
Wrist supports can also restrict circulation in the hands
Step 7. Keep all the tools you use most often close together and on the same level
Your keyboard, mouse, pens, documents, and other items should all be on the same shelf (the desk) and within easy reach. This way you won't have to change your posture to achieve something.
Advice
- If sunlight causes a reflection on your computer screen, close the curtains or change your position.
- Hydrate throughout the day. Drinking water prevents physical discomfort, which can lead to abandoning correct posture. Plus, to stay hydrated you'll need to get up to get some water from time to time!
- Some studies suggest that using an inflatable yoga ball as a chair is the best possible exercise for your posture.
- Adjusting the chair according to your height and your desk is the first thing to do when buying a new chair, when you change office or desk and so on.
- If the computer is quite far away from you when you assume the correct posture, correct the problem by enlarging the size of the text and objects on the screen.
- Try the right angle stretch to relieve stress in your back between one activity and the next to strengthen the muscles in that area and prevent pain.
- It is important to get up and walk for a couple of minutes every 30-60 minutes. Sitting for a long time can lead to pelvic nerve pain and in the long run can lead to health problems (such as blood clots, heart disease, and so on).
Warnings
- If you sit in front of your computer for a long time, your muscles can become hard.
- Computer blue reflections and lights can cause headaches, which as a result can lead you to compromise your posture to avoid the light. Correct the problem by wearing computer glasses or using a blue light filter (e.g. Windows Night Shift) on your computer.
- Adopt good habits once your computer station is set up correctly. Regardless of the perfection of the environment in which you work, prolonged static positions restrict blood circulation and strain the body.
