What is the proper computer posture?

In this generation, almost 80% of the work can be done via computers and smartphones. They have become an important part of our life by involving in every activity of ours. So, care must be taken in maintaining the posture while sitting in front of the computer. It must be taken into account that even if one possesses the correct posture with the perfect set of equipments, care must be taken in grabbing adequate breaks for standing up and stretching your body. A series of correct posture have been enlisted down while you are busy working in the computer.

1) Sit using the correct posture:

Sit with your upper legs flat against the bottom of the chair. The lower legs must form an angle of 90 degree at the knees. Also, make sure that your feet is at flat 90 degree angle to lower legs. The back must be maintained between 100-135 degrees with respect to your legs. The neck and the shoulders should be in a relaxing position with the arms tucked near your sides. The posture should be such that you are able to view the screen comfortably without stretching, craning or straining your neck or your eyes.

2) Try to set close to your keyboard:

Care must be taken that your keyboard is kept directly in front of your body. Refrain from twisting or bending your body for the purpose of reaching out to your computer. Ideally, it’s expected that the computer screen must be at least one arm length away from the body.


3) Take deep breaths while keeping your head elevated:

It is a general tendency of people to slouch their neck, thereby bringing the chin close to the chest. This can lead to shoulder, neck and back pain. It is recommended that adjusting the monitor’s height to your actual eye sight can help you in holding your head high. While sitting for a long time, intake of long and deep breaths can facilitate centring your posture.

4) Always remember to give priority to your posture first:
Always try to arrange the keyboard and computer with respect to your posture. This provides the least strain to your body.

5) Remember to take small breaks during your workdays:
This helps in releasing muscle tension. Involve yourself in walking, standing around for a couple of minutes and doing stretches. Always take your brakes or meetings for away from the computer and stand wherever you are able to.

6) Try to avoid eye fatigue:
This should be taken into consideration. Eye fatigue can cause you to slouch and lean even more closer to the computer’s monitor. Try to implement the 20/20/20 rule. It states that after every 20 minutes, try to look at something situated at a distance of 20 feet for about 20 seconds. Use of blue light filter glasses also prove beneficial as they tend to decrease the eye strain and improve sleep at night.