Most people work on a computer which places you in one position for at least 7 hours per day. As you are in this position for a prolonged period, you need to know what the correct posture is. Sitting or standing with the proper posture will reduce the chances of back pain.
Have Your Monitor At Face Height
Most people have their monitor too low, and this is a major problem. You will end up bending your neck and looking down for hours, which increases the chances of neck pain. When your head is in this position, your neck muscles have to work much harder.
Placing your monitor at face height will alleviate the strain on these muscles. Your neck will also be in a more natural position, which will not lead to stiffness. Ideally, you should be able to read the top half of your screen without having to look down.
Rest Your Forearms
When you are sitting at your desk, you should rest your forearms gently on the armrests of your chair. This will distribute the weight of your arms to the chair and take it off your shoulders. If you do not, the muscles in your shoulders, upper back and neck will be straining to hold your arms up all day.
A problem that many people have is that their armrests do not adjust to the right height. If this is the case, you will need to get a chair with adjustable arms. You can also get armrests that attach to your desk if you cannot change your chair.
Bring Your Workstation Closer
Another common mistake that people make with their workstation is to have their monitor too far away. Your monitor should be at most 30 inches from your eyes. If the monitor is further, you are more likely to perch forward in your chair to look at the screen. This will create an awkward position that will damage the proper lines of your body. Chiro at windsor recommends that computer monitor should also meet your eye level so you won’t strain your neck and back
Your back should be resting against the back of your chair if you are sitting. If you have a standing workstation, you should keep your back straight with your shoulders down. You should avoid perching on your chair or leaning forward when standing as this will cause your spine to curve and your effect your overall posture.
The position of your keyboard is also essential as it affects the muscles in your upper back, shoulders, and neck. You should not have to reach for the console. Your upper arms should also be in line with your body when you type. Reaching for your keyboard will cause knots in your shoulders and neck.
Having the right posture when you work at a computer is vital whether you are sitting or standing. The correct position will reduce the strain on your muscles and the risks of injury and pain. When you type, your upper arms should be in line with your body, which needs to be straight. Your head should not be looking down, and your shoulders should be in a relaxed position.