Each day, millions of Americans sit at a desk in front of a computer. Many of them strive for proper computer posture, but how many are succeeding? Sitting at a computer the right way can eliminate nagging injuries like back pain and carpal tunnel. With that in mind, let’s look closer at proper computer posture.
Chair tips
- Adjust the seat height so that your knees are at the same level, or at best slightly lower than your hips. And speaking of your hips, you’ll want to position them as far in the chair as possible.
- It’s important that your shoulders are relaxed. With this in mind, position the armrests appropriately. If the armrests aren’t adjustable and they’re cramping your shoulders, remove them. With the armrests taken care of, turn your attention to the chair back. Our chiropractor in Charlotte suggests a 100° – 110° recline. The key here is that your upper and lower back receive consistent support, so if need be you should supplement your chair with a small pillow or inflatable cushion. And if you have a chair with an active back mechanism, make as many position changes as needed in order to stay comfortable.
Keyboard tips
- Optimum positioning of your body relative to your keyboard is one of the best ways to avoid contracting carpal tunnel. Start first with your keyboard tray. Ideally, it’s of the articulated variety, with adjustable height and tilt. Leg clearance is important too, i.e. the tray shouldn’t push you away from desk items like your mouse, telephone, etc.
- The ideal keyboard position is one in which you are close to the keyboard, with it positioned directly in front of your body. The keyboard’s height should allow for relaxed shoulders, elbows slightly open, with straight hands and wrists. If you tend to sit in a forward/upright position, tilt the keyboard away from you (i.e. a negative angle). If you recline, do the opposite.
- Wrist rests are helpful, but remember not to use them while typing. They’re best used when resting the palms between keystrokes.
Computer screen tips
- As with your keyboard, your computer screen should be centered directly in front of you, with the screen top 2” – 3” above eye level (when seated). Regarding your body position, start at least an arm’s length away from the screen, and then move slightly back or forward depending on your vision.
- Eliminate/reduce glare by adjusting your curtains/blinds and placing your screen at right angles to any windows in the room.
- A phone headset is much preferable to cradling the handset.
Don’t forget about pauses and breaks
- Any chiropractic practitioner will tell you that breaks and pauses are a vital part of any computer-centric workday. We recommend taking a 1 – 2 minute stretch break every 20 – 30 minutes. And when it’s lunchtime, try to avoid eating at your desk, or at the very least switch your monitor off.
- Eye fatigue is an underrated nuisance. Rest and refocus your eyes every so often by focusing on something else in the room or outside, preferably something at a distance. Another tip for resting your eyes is to cover them with your palms for 15 seconds.
Contact Active Life Chiropractic today for more work-related tips, and make an appointment for a chiropractic adjustment.