There are a lot of variables involved when it comes to correct computer posture. In this article, I’m going to share my 3 most important office posture tips. All 3 of these posture cues will remain the same, regardless if we’re working in a healthy sitting posture at a desk, or a standing ergonomic workstation setup.
This article is not professional medical advice. It’s based off my personal experience and opinions. For years, my poor computer posture caused muscle tension, inflammation, and chronic pain. All the workplace ergonomic tips I write about are directly related to improving posture at a computer. We are our own primary caretakers. Do your research. Make good decisions. And be the best advocate possible for your own healthcare.
What is Correct Computer Posture?
Let’s start by talking about some common posture mistakes that desk workers make. Because we need to understand what we’re doing wrong, before we can figure out correct desk job body alignment.
Computer Posture Mistakes
Monitor placement is too low
In the above photo, this user’s biggest posture mistake is that she’s working on a laptop monitor. Ideally, an extended monitor would help her reduce computer-related neck strain. I understand we don’t always have the option of an external monitor when working remotely. However, we should always use an external monitor when working from home or the office. Working on an extended monitor will reduce computer-related neck strain, compared to working on a laptop monitor. We should avoid working on a laptop monitor as much as possible.
Laptop monitors are too small, so they cause increased risk of eye strain. They’re also too low. This starts a chain reaction of bad posture at the neck, continuing all the way down the spine. Using a monitor that’s too low is often the root cause of desk workers slouching forward at their computer.
Chair is too low, or desk is too high
Take a look at the poor computer posture in the image above. This user’s elbow height is slightly below desk level. Having his elbow lower than his keyboard and mouse can cause bicep overuse, which leads to increased risk of pain and inflammation in the shoulder tendons.
The best way to tell if our office chair is too low, or if our desk is too high, is to see how our elbow level compares to our desk level. I used to sit like the user in the image above. In order to lift my hands up onto the keyboard and mouse, I had to activate my bicep muscles. This light muscle activation might not seem like a big deal. But when we hold that position for long periods of time, that’s when repetitive strain and overuse injuries occur. When my bicep muscles would get tight, they would pull on the tendons that attach those muscles to bone in the shoulder area. This is where I would feel the pain.
To learn what is the correct elbow level for a computer user, read the later section in this article about proper computer ergonomics.
Poor foot posture while sitting at a computer
This same user is making another painful computer posture mistake. His feet are resting on his toes. I used to sit exactly like this. This poor foot position at a computer caused muscle tension throughout my entire legs, even into my lower back. It also caused joint dysfunction in my ankles and knees.
To learn how to position feet at a computer, read the next section in this article about proper computer ergonomics.
Proper Computer Ergonomics
Now, let’s talk about ways to prevent the 3 computer posture problems we just covered.
Optimal monitor placement is eye level at the top of the monitor screen
I’m not able to use my laptop screen at the optimal monitor placement. So I minimize using a laptop monitor as much as possible. Even if we could raise it up to the correct eye level height, that would cause a different poor posture problem with our wrist position for typing. Because we’d have to raise our laptop keyboard and mouse. So, now our elbow level will be too low (read more about this in the next section).
With that said, an external monitor is my favorite option when working on a laptop. This is the best way to have optimal monitor placement, with our eye level at the top of the monitor screen. The only way to get optimal monitor placement with a laptop screen is to raise it, but then use an external keyboard and mouse. This way we could keep our elbow level slightly above desk level. But even then, I don’t like how small laptop screens are. The increased risk of eye strain just isn’t worth it for me. For that reason, I’d rather take advantage of using a larger, extended monitor.
Keep elbow level slightly higher than desk level
When my elbow level is above my keyboard and mouse, my biceps are much more relaxed. It may put a slight load on my tricep muscles, but I’ve never had any pain from this. I’d much rather be using my triceps more than my biceps when it comes to holding a keyboard and mouse for long periods of time.
To do a deeper dive on correct elbow level at a computer, check out my article titled Why Does Sitting at a Computer Cause Shoulder Pain?
Keep feet flat on the floor
This avoids problems like ankle joint dysfunction, muscle tension, and pain. It also prevents knee joint dysfunction and lower back pain. Personally, I like to keep my feet hip width apart, while they are flat on the floor to avoid foot pain.
To learn more about the importance of foot position at a computer, check out my article titled How to Position Feet When Sitting at a Computer.
Correct Computer Posture: Summary
Here are the 3 posture cues to take away from this article.
- Optimal monitor placement is eye level at the top of the monitor screen.
- Keep elbow level slightly higher than desk level.
- Keep feet flat on the floor.
Take a look at the below image. You will notice that all 3 of these posture cues remain the same, regardless if we are working in a sitting or standing computer posture.
THANKS FOR YOUR INTEREST IN COMPUTER POSTURE.
If you’ve read this far, congratulations! You’re taking valuable steps to reduce computer-related injuries by improving your posture. That’s something to be very proud of!
If you liked this article on proper computer ergonomics, check out my book titled 45 Ways to Improve Computer Posture.
This book is a great supplement to the article you just read. In addition to correct posture, you’ll learn computer user health tips about breathing, hydration, and sleep quality. All of these are directly related to how good (or bad) our computer posture is. Because healthy sitting posture doesn’t just happen when we’re at our desk.
I wrote this book to be the resource I wish I had back in 2002, when I first started sitting at a computer for 8+ hours a day.
Go to SittingPosture.com/book to learn more.
Take care,
Todd Bowen