Good sitting posture at your workstation means your
shoulders are relaxed, your feet are flat on the floor, and you can sit up
straight to do your work. Guidelines include:
A chair that helps you keep your normal spinal curvature. A
Is adjustable, so that you can set the height
to rest your feet flat on the floor. Keep your feet supported on the floor or
on a footrest to reduce pressure on your lower back. Some people like to sit in
a slightly reclined position because it puts less stress on the back, although
this may increase stress on the shoulders and neck when reaching for
Supports your lower back.
Has adjustable armrests that allow your elbows to stay close to
your sides. If you are not comfortable with armrests, move them out of your
way. It is still important to keep your arms close to your sides even if you
choose not to use armrests.
Has a breathable, padded seat.
Rolls on five wheels for easy movement without tipping.
A computer keyboard and keyboard tray that allow
comfortable typing or keying.
Your keyboard should be at a height that
allows your elbows to be bent about 90 degrees and close to your
Many keyboards and keyboard trays have wrist supports to help
keep your wrists in a neutral, almost straight position. But wrist pads are
just there for brief rests. They are actually not meant to be used while you
are typing. But some people find the pads helpful even when they are using
their keyboard or mouse. When you type or use your mouse, try raising your
forearms a little so your wrists are in a neutral position and your arms and
hands can move freely. If you have arm rests on your chair, you may be able to
adjust them so your forearms are parallel to the floor and your wrists are
neutral. Your wrist is in a neutral position when the thumb is in line with the forearm and the wrist is bent slightly back, such as when your arm is hanging at your side. You may want to alternate between resting your wrists on the pads and
raising them up. If you use a wrist pad, it's best to rest your palm or the
heel of your hand on the support, rather than your wrist.
The tilt of the keyboard can be adjusted. Some people find in
more comfortable if the keyboard is flat or tilted slightly down at the top.
Try different tilt angles to see what is most comfortable for you.
Adam Husney, MD - Family Medicine & William S. Marras, PhD, CPE - Ergonomics
How this information was developed to help you make better health decisions.