How to Sit at Your Computer

How to Sit at Your Computer

It’s fall! This means the long days of summer are coming to an end, kids are heading back to school and for many of us, longer hours at the office.

There are many benefits for sitting properly and most people just don’t know where to start. So, here are a few suggestions for each body part to help improve your desk posture.


Find the top of your head and visualize a straight line coming from the top of your head and lifting you up. This line carries through your throat, sternum, pelvis, through your legs, and out your two big toes. This straight line connects your whole body.


Your monitor should be positioned so that the neck can be in a neutral, relaxed position. Positioning the top of the monitor approximately 2-3” above your seated eye level will usually allow for a neutral neck posture.


Adjust the back of the chair to a 100°-110° reclined angle. Make sure that your upper and lower back is supported. If necessary, use inflatable cushions or small pillows. When your chair has an active back mechanism use it to make frequent position changes.


Check your arm position. Your arms should be at a 90-degree angle when typing. Make sure your shoulders are relaxed, your elbows are in a slightly open position, and your wrists and hands are straight.


Adjust the tilt of your keyboard based on your sitting position. Use the keyboard tray mechanism or keyboard feet, to adjust the tilt. If you sit in a forward or upright position, try tilting your keyboard away from you, but if you are slightly reclined, then a slight forward tilt will help to maintain a straight wrist position.


Push your hips as far back as they can go in the chair. Your knees should be inside of pelvis and at a 90-degree angle down from the pelvis or slightly below.


Adjust the seat height so that your feet are flat on the floor and your knees equal to, or slightly lower than, your hips.

Make sure to take small breaks during the day. Try walking around for a couple minutes, standing and doing stretches—anything to break up a full day of sitting on your bottom is good for you!

Try slowly incorporating these changes, a consistent addition each day and your body will thank you.


Physical Therapy Irvine: How to Sit at Your Computer