What is Good Posture?
Head and Neck Position
- The computer monitor should be placed directly in front of you and facing you to eliminate twisting t the neck.
- Position the monitor at a comfortable height that doesn't make you bend your head up down to see the screen. Your eyes should be in line with a point on the screen about 2-3" below the top of the monitor casing (not the screen).
- The monitor should be at a comfortable horizontal distance for viewing, which usually is around an arm’s length (sit back in your chair and raise your arm and your fingers should touch the screen). Adjust as needed for your visual comfort.
- If you must use a telephone simultaneously with the computer, use a headset. Never try to hold the handset between your shoulder and ear. If you use a telephone handset, position the telephone close to you to avoid over-reaching.
- Reading documents resting on the surface of the desk for long periods of time may cause neck and shoulder strains through the adoption of poor neck posture. Consider use of a document holder to reference material in a location where the head does not need to move too much and can be balanced over the shoulders.
Neutral Spine Position
- Make sure the user sits back in the chair and has good back support.
- Place your feet flat on the floor or on a footrest.
- Maximize the contact of your back with the chair back using chair adjustments or cushions as needed.
- The chair seat pan should be sufficient to support your thighs while providing a small space between the edge of the chair and the back of your knees.
- Armrests should be adjustable in height and width to allow for resting the arms with your shoulders in a relaxed position.
- The keyboard and pointing device should be positioned at a height to allow for a slightly open elbow angle (the angle between the inner surface of the upper arm and the forearm).
- Elbows should be at or greater than 90 degrees to avoid nerve compression at the elbow.
- If you cannot adjust your keyboard height, raise your chair and use a footrest.
- Make sure that you can reach the keyboard keys with your wrists as flat as possible (not bent up or down) and straight (not bent left or right). Your keyboard should be placed in a slight negative tilt so that the wrists can be placed in an aligned or neutral position.
- Your hands should be slightly lower than your elbows with your fingers pointing toward the floor. (Note: Your sitting posture will affect how you adjust your keyboard and pointing device. If you recline back in your chair, you might not need to tilt the keyboard. Check the alignment of your wrist, and then set the angle of the keyboard as needed.)
- If you use a palm support, use it to support your palms only when pausing between keying. Do not place your wrists on the rest and turn your wrists from side to side to key. This increases the strain on your wrist.