Adjust the seat height so your feet are flat on the floor and your knees equal to, or slightly lower than, your hips. Adjust the back of the chair to a 100°-110° reclined angle . Make sure your upper and lower back are supported. Use inflatable cushions or small pillows if necessary.
How should you sit at your computer for hours without pain?
- SIT ALL THE WAY BACK IN YOUR OFFICE CHAIR, DON’T PERCH!! ...
- BRING YOUR WORK STATION TO YOU. ...
- RAISE YOUR MONITOR TO FACE HEIGHT. ...
- REST YOUR FOREARMS ON THE ARMRESTS OF YOUR CHAIR. ...
- USE AN ERGONOMIC KEYBOARD AND MOUSE.
What is the correct posture for sitting at a desk?
Do not cross your legs, knees or ankles. Keep a small space between your knees and the seat of the chair . Your knees should be at the same height as your hips or slightly lower. Ankles should be in front of your knees.
What is the proper ergonomics for sitting at a desk?
To avoid spinal stress you should do your very best to sit upright , making sure that your upper back is straight and that your lower back curves to the shape of the chair. If your chair doesn’t provide proper spinal support, don’t be afraid to bring a pillow or an extra jacket to work!
What happens if your desk is too high?
If you’re working at a desk that is too high, you may notice that you elevate your arms , shrug your shoulders, extend your arms forward to use the keyboard/mouse, or rest your forearms on the edge of the tabletop. ... In short, if your desk is too high, you may experience shoulder, elbow, wrist, or hand discomfort.
How do you get good posture when standing?
- Stand up straight and tall.
- Keep your shoulders back.
- Pull your stomach in.
- Put your weight mostly on the balls of your feet.
- Keep your head level.
- Let your arms hang down naturally at your sides.
- Keep your feet about shoulder-width apart.
How can I prevent back pain when sitting in front of my computer?
To minimize the amount of stress placed on your back, you should sit as close as possible to your desk with your head upright, your upper arms parallel to your spine, and your hands rested at a 90-degree angle on your work surface . Your legs should also be positioned at 90 degrees, directly above your ankles.
What is the safest way to sit at a computer while typing?
Which practice is the safest way to sit at a desk while typing on the computer? Keep the knees and hips at 90-degree angles and the wrists straight . Sitting at a desk and typing can stress the back and cause injury. To protect the back, sit with the knees and hips at a 90-degree.
What are the negative effects that poor posture can inflict on the body?
Improper posture (like slouching while sitting or standing) causes our muscles to work harder than necessary. It also adds pressure to the spine, resulting in lower back pain and soreness . Prolonged sitting (while slouching or slumping our shoulders) compresses digestive organs, which affects metabolism.
What are the 3 major areas of ergonomics?
According to the International Ergonomics Association, there are three broad domains of ergonomics: physical, cognitive, and organizational .
What are the 5 aspects of ergonomics?
There are five aspects of ergonomics: safety, comfort, ease of use, productivity/performance, and aesthetics . Based on these aspects of ergonomics, examples are given of how products or systems could benefit from redesign based on ergonomic principles.
What is the maximum reach zone?
Vertical Zone 3 is also called Maximum Reach and covers the area greater than 12” above shoulder height. Zone 4 only applies to the horizontal plane and should be used mainly for storage. It is the area greater than 44” away from your body.
How do I deal with my desk being too high?
- Solution #1: Purchase a medium height chair with a 5” cylinder and a footrest. ...
- Solution #2: Purchase a low height chair with 4” cylinder and an under desk keyboard tray. ...
- Solution #3: Purchase a low height chair with a 4” cylinder and a desk converter.
Should you look up or down at your computer screen?
Your eyes should look slightly downward when viewing the middle of the screen. Position the monitor at least 20 inches (51 cm) from your eyes—about an arm’s length distance. If your screen is larger, add more viewing distance. Keep glare down by adjusting the screen position.
Should my chair be higher than my desk?
You should aim to have two inches of clearance between the back of your knees and the edge of your seat . ... Be sure to lean back in your chair, with your backrest sitting comfortably in the small of your back, to allow the backrest to support your upper body.
What are the symptoms of poor posture?
- Rounded shoulders.
- Potbelly.
- Bent knees when standing or walking.
- Head that either leans forward or backward.
- Back pain.
- Body aches and pains.
- Muscle fatigue.
- Headache.
