10 Simple Steps to decrease pain while on your computer making you Posturally efficient
read time: 2 minutes and 42 seconds
Hey everybody, you are just 10 steps away from proper desk ergonomics. Seeing how this is my first article, let me start off by saying welcome to Posture Post. I plan on writing a bunch of these little articles on ways to help you. Help me help you! But first of all it’s time to help yourself because ultimately nobody will make these changes for you. And when I say 10 Simple steps that will decrease your pain, I mean it. You may be part of the group of people that don’t have any pain or discomfort but that doesn’t mean you’re sitting and using your computer in the most optimal way for your body.
Let’s get started!
- Sit with a tall, straight back
- Arms should be by your side with relaxed shoulders in a neutral position.
- Forearms should be at 90 degrees.
- Mouse pad should be right next to your keyboard minimizing the movement through your arms and shoulders.
- Now for the monitor, while sitting tall with relaxed shoulders and looking forward, the top of the monitor should be at eye level. The distance of the monitor to your face should be around 20-28 inches to decrease eye strain. But don’t worry too much about the numbers, it needs to be comfortable.
- Feet flat on the ground.
- Thighs slightly below hips.
- Knees in line with ankles (you may need to adjust your chair).
- 1-3 inches should extend past your seat so that the back of your legs don’t touch your chair
- Butt cheeks 50/50 on your seat (you should also incorporate this while you drive. Just imagine what your hips look like if you’re not doing this.
Now what about your laptop?
Bonus Step: The height of your laptop screen should be similar with that of a monitor (the top of your monitor should be at eye level while sitting with a tall, straight back). Doing this ultimately elevates your laptop keyboard compromising your posture. Not doing this really pulls your neck downwards to see the screen.
My suggestion is to get a laptop stand and a bluetooth keyboard so you can raise your laptop making the screen in an ideal position for your posture while keeping in mind all the other desk ergonomics. A minimal cost can decrease your pain and discomfort substantially. Prices for laptop stands can range but the one I use costs under 60 bucks with shipping and it seconds as a stand-up desk. That’s right, you read that correctly STAND UP desk but for now let’s focus on the correcting the way you sit at your desk and we will discuss stand up desks in another article.
I feel the need to state that I don’t sell any of these products, knowledge is power. This Insight is actually over four centuries old- thank you Google.
If you have any questions or comments please feel free to ask
Time to make one positive change today!