Proper Posture for Computer Use

For those of us whose job requires a large amount of computer work, effective ergonomics can be the key to keep our bodies healthy and pain-free. While posture plays a large role in how the body feels after a long day at the office, placing equipment and seating at the proper angles can help us naturally align in a more efficient and beneficial way for maximum comfort and stamina at the workplace.

Posture & Positioning

  1. The first step to better posture at a desk is to adjust your chair to the right height for computer work. (If you work at a standing workstation, skip directly to the next step.) Your feet should be flat on the floor, your thighs parallel to the ground, knees forming a 90 degree angle.
  2. Next, arrange your computer. Your eyes should be level with the top of your monitor. Tilt the monitor at an angle of approximately 15 degrees for an optimal neck position that will not strain your spine. For the sake of your eyes, be sure that you are sitting far enough from the screen so that there is at least 20 inches of space between your face and the monitor.
  3. Pull the keyboard tray out towards you, level with the height of your elbows when your arms hang loose at your side. In order to protect your elbows and shoulders, make certain never to reach forward to type. Maintain a right angle in the elbow joint. (If your desk does not have a separate keyboard tray, raise your chair and place feet flat on a small footrest or stool to maintain the joint angles described in Step 1.)

For Your Back...

  • If you are prone to lower back pain, you may find that a firm cushion placed in the small of the back gives you the support you need.
  • Try placing a wedge-shaped block under your feet to tilt your toes slightly upwards.

For Your Wrists...

  • When using the mouse, move from the shoulder rather than the wrist.
  • Avoid wrist pads that create a bend in the wrist.
  • Keep wrists flat, forearms stiff and parallel to the floor.
  • Use reinforced wrist braces if you have need.

Use of Movement

Remember to take breaks to get moving. Instead of going straight from sitting at your desk to sitting in the break room, or in an armchair when you get home, take time to stretch your limbs, rotating each joint slowly, several times in both directions. Do not ignore your sore spots, but rather, pay special attention to them. Over all, be gracious to your body. Preventing an injury is far easier than healing after one.

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Comments 35 comments

TANE JY 2 years ago


jack 3 years ago

this website helps a bit

ketage profile image

ketage 3 years ago from Croatia

Great Hub , I sit in front of the computer for hours at a time and often find I get a stiff back the next morning, I will try some of the tips here and see if that helps my aching back :)

charlielawton 4 years ago

this advice is really good i will keep it in mind before i used to slouch and get in all sorts of pain

4 years ago


Chandryclaire profile image

Chandryclaire 4 years ago

Very useful tips I will utilize before I experience any symptoms of back pain. Thank You for the awesome article.

Adwoa 5 years ago

very good information

Millionaire Tips profile image

Millionaire Tips 5 years ago from USA

This is great information - I have a tendency to slouch and tuck my legs under, and get into all kinds of awkward positions that make it painful when I get up.

Green Lotus profile image

Green Lotus 5 years ago from Atlanta, GA

This is terrific, uncomplicated information Maddie and the picture so clearly illustrates proper computer posture! May I credit you and add a link from my upcoming Hub on muscle memory? Much appreciated and Rated up.

jaden marsh 5 years ago

mum this is so cool thanks alotthank u all of u members and guests

bazga 5 years ago

thiss reely helped with my gcse ict cors work

ao 1 posture lolz thnxxxxxxx

Duane 5 years ago

One important consideration not covered is the role of eyeglasses. Many people over age 45 need a lens that provides the user a clear focus at a viewing distance between 20 and 26 inches. Your advice works well when the lenses are single focus. However, multifocal lenses (bifocal, trifocal and progressive focus) may cause people to lift their chin up, which strains the neck muscles, in order to position their eyes to use the lower part of their lenses. The optical industry has "dedicated" lens designs that help this dilemma.

charisse delos ama 5 years ago

very effective and helpful

vocalcoach profile image

vocalcoach 5 years ago from Nashville Tn.

Maudie - I am writing a hub on posture and would like to link to your excellent hub for the posture for computer section. I am finishing it tonight. Thanks so much. :)vocalcoach ps Used to live in Walnut Creek and my son, in Oakland. Great weather and love Jack London Square.

jaoying 6 years ago

Amazing hub thank for share


sarah 6 years ago


Yo Momma is a Beast.  6 years ago

Very useful information. I know for a fact that everybody has bad posture when it comes to keyboards! I'll be working on my posture!

I love cheese.

Guda to be exact. KIDDING.

Easy cheese is boss.

sheena marie  6 years ago

thanks for the information!!!!!!

Kevin W. 6 years ago

Great my computer is at the perfect height. I noticed putting a pillow where my lower back is helps a lot for me.

daniel divson 6 years ago

this is really help full

tweener 6 years ago

i learned this for the sake of the exam

gajanis786 profile image

gajanis786 6 years ago

very good article.....keep it up.

Norm 6 years ago

The information is much appreciated, after having sciatica for several years. Good posture both in the workplace and at rest is so vital to keeping the back in check is so important for me now.

Barnali 6 years ago

Very useful topic.

brad wilson 7 years ago

lol my mom Has always told me to look this kinda stuff up. thanks a lot :)

ciidoctor profile image

ciidoctor 7 years ago

wow thank you

papachino profile image

papachino 7 years ago from Las Vegas

Thanks for the great information. Very good hub!

Rob 7 years ago

Good article about an important topic. Who doesn't use a computer these days!

Bruce Elkin profile image

Bruce Elkin 8 years ago from Victoria, BC Canada

Very helpful. It's changed the way I sit, and the way I position my Aeron chair. Most comfortable now! Thank you!

raintree profile image

raintree 9 years ago

Great tips Maddie, I use a cushion for my back and the foot rest and find them very helpful.

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Small Business 9 years ago

This is a very informative post with some really good tips on proper posture.


ychange profile image

ychange 9 years ago

This is very useful information. Most of us develop serious back problems because of the way we sit in front of our computers. Thanks.

Stacie Naczelnik profile image

Stacie Naczelnik 9 years ago from Seattle

I've actually been having a sore back since switching jobs, so I've been thinking about getting one of those support pillows. Thanks for the info.

Veronica profile image

Veronica 9 years ago from NY

There are even companies that have ergodynamic departments, that will come to your cube and measure and observe you work, etc, and order you the proper foot lift, arm and wrist rests, keyboard, monitor lift, and chair to best help you maintain proper posture. I'm sure they are trying to eliminate carpal tunnel and lawsuits, and other things that stem from an unhealthy work space. Great article!

Marye Audet profile image

Marye Audet 9 years ago from Lancaster, Texas

Yo mean sitting hunched over the laptop on the bed won't work?


Great hub..thanks.

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