The best sitting positions at a computer

1. Introduction
2. Steps to follow
3. Read also

Introduction

To understand the best way to set up a computer workstation, it is helpful to understand the concept of neutral body positioning. It's a comfortable work posture in which your joints are naturally aligned.
Indeed, working with the body in a neutral position reduces stress and strain on the muscles, tendons and skeletal system and reduces your risk of developing a musculoskeletal disorder (MSD).
On average, the length of time we sit in our office is between eight and ten hours. This habit is apparently comfortable but it has adverse health effects.
If your job is to sit down and use a computer, here are some tips to help you sit properly and adopt neutral posture while working on the workstation.

Steps to follow

Support your back

You can reduce your risk of being able to adjust your chair so that your lower back is properly supported.
A chair that is properly adjusted can help in reducing the pressure on your back. You can easily change the height, the back position and the incline.
Your knees should be slightly lower than your hips. Use a footrest if it seems necessary.

Adjust your chair

Adjust the height of your chair to use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repeated trauma.
Your elbows should be on the side of your body so that the arm forms an L shape at the elbow joint.

Change your posture regularly

Even with maintaining a comfortable work posture on a computer, sitting in one position for an extended period of time is not healthy. If you have an adjustable chair, alternate between the following positions, which will keep your position neutral and relaxed:
1. Sit upright. Keep your torso roughly vertical. Adjust the seat height so that your feet are flat on the floor and your knees equal to, or slightly lower than, your hips.
2. Tilt the back of your chair back so that your torso tilts between 105 and 120 degrees from your thighs.
3. Slightly tilt your chair seat so that the angle between your thighs and your torso is slightly greater than 90 degrees. Do not overdo it or you will feel as if you are slipping.

Rest your feet on the ground

Place your feet flat on the floor. If this is not the case, ask if you can have a footrest, which allows you to rest your feet at a comfortable level.
Do not cross your legs as this may contribute to posture problems.

Place your screen at eye level

Your screen should be directly in front of you. A good guide is to place the monitor at a distance of one arm, with the top of the screen roughly at eye level.
To do this, you may need a monitor stand. If the screen is too high or too low, you will have to bend your neck, which can be uncomfortable.

The best way to use the keyboard

To reach the keyboard, your forearms should not bend more than 20 degrees above the horizontal (if seated) or 45 ° (if standing).
Keyboard trays can lower the keyboard and mouse and keep them close at hand. The good ones allow you to adjust the position and the angle too. Consider a keyboard tray, especially if you have short arms.

Keep your arms folded L-shaped and your elbows by your sides

Some people like to use a wrist rest to keep their wrists straight and at the same level as the buttons.

Keep your mouse close

Position and use the mouse as close to you as possible. A mouse pad with a wrist pad can help keep your wrist straight and avoid clumsily bending over.
If you do not use your keyboard, push it to one side to bring the mouse closer to your hand.

Take regular breaks

Short frequent breaks are better for your back than longer and infrequent ones. It gives the muscles a chance to relax while others take the pressure.

Read also

How to install Virtualbox for the creation of a virtual machine

How to activate your Office 2010 license