How To Attain Proper Sitting Posture At a Computer

How To Attain Proper Sitting Posture At a Computer

This post may contain affiliate links, meaning I receive a commission for purchases made through those links. However, this DOES NOT affect the price of product/service in any way! Please read my Affiliate Disclosure for more info.

Most of us spend 8 – 9 hours a day sitting in front of the computer or work, plus a few more hours when we get home. Not only that you feel strains and, sometimes pain in your lower back, shoulders and neck, from sitting long hours, but it can have much more serious consequences over time.

Firstly, let’s see what a bad sitting posture is, and what can we do to improve our posture while sitting – how to attain proper sitting posture at a computer.

Impact Of Poor Sitting Posture

Negative impacts of poor sitting posture at your desk include:poor-sitting-posture

  • Rounded shoulders
  • Potbelly
  • Headaches
  • Muscle fatigue
  • Back, neck, and bodily pains

Overtime these ailments can develop into something much more serious, such as a permanent change in your spinal cord, and increased chances of cardiovascular issues. And plus, sitting for hours slowers your metabolism.

How To Sit Properly

Sitting the right way can help you avoid stress on your muscles and joints that can leave you hurting. Here’s how

  1. Sit with a back straight (no hunching), your shoulders pulled back and buttock touching the endsitting-posture of the seat.
  2. Keep your neck and head in an upright angle with your ears aligned with your shoulders. Tilting the head forward just 15 degrees (so-called “text neck”) doubles the amount of pressure on your neck as the weight of your head doubles.
  3. Avoid leaning on any side. Keep hips even to distribute the weight of the body.
  4. Bend your knees at a 90-degree angle, and keep your knees even with or slightly lower than hips.
  5. Keep both feet flat on the floor, or rest them on a footrest if you can’t reach it.
  6. Don’t sit with your legs crossed, which restricts blood flow.
  7. Avoid sitting for longer than 30 minutes at a time.

Tips To Help Your Posture

  • Support your back

Reduce your risk of back pain by adjusting your chair so your lower back is properly supported.

A correctly adjusted chair will reduce the strain on your back. Get a chair that is easily adjustable so you can change the height, back position and tilt.

  • Adjust your chair

Adjust your chair height so you can use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repetitive strain injuries.

Your elbows should be by the side of your body so your arm forms an L-shape at the elbow joint.

  • Rest your feet on the floor

Place your feet flat on the floor. If they’re not, get a footrest, which lets you rest your feet at a level that’s comfortable.

Don’t cross your legs.

  • Place your screen at eye level

Your screen should be directly in front of you. A good guide is to place the monitor about an arm’s length away, with the top of the screen roughly at eye level.

To achieve this, you may need a monitor stand. If the screen is too high or too low, you’ll have to bend your neck, which can be uncomfortable.

  • Place the keyboard straight in front of youproper-sitting-posture

Place your keyboard in front of you when typing.

Leave a gap of about 10 -15 cm (4 to 6 inches) at the front of the desk to rest your wrists between bouts of typing.

Keep your arms bent in an L-shape and your elbows by your sides.

  • Take regular breaks

Don’t sit in the same position for too long. Make sure you change your posture as often as is practicable.

Frequent short breaks are better for your back than fewer long ones. It gives the muscles a chance to relax while others take the strain.

Other Postural Tips

  • Incorporate standing periodically into your workflow, such as standing for a few minutes after every 30 minutes of sitting.
  • Move periodically, for example walking or doing simple exercises for a couple of minutes after every 30 minutes.
  • Ensure your room is well lit without causing glare on your screen. Dim lighting fatigues your eyes more quickly.
  • Take eye breaks frequently, by looking at distant objects from time to time.
  • Work on your flexibility and stretch
  • Strengthen your core muscles
  • Improve your sleeping posture or buy a mattress that supports a healthy posture

Writing this article I realised that I’m bending my neck – obviously I have to put monitor on some stand. I’m saying this to show you that we all have to do ‘self-check’ from time to time, and make adjustments.

There is no ‘magic pill solution’ for proper sitting posture. You can maintain and/or improve your sitting posture by conscious, everyday efforts, and by that maintain and/or improve the health of your back and neck. I recommend that you practice stretching, preferably every day or at least 2 -3 times a week. If you haven’t read the article on how to ease neck and shoulder pain, you can read it by clicking HERE, and How to improve back flexibility by clicking HERE

Thank you for reading this article. If you have any questions or want to leave a comment, you can do that in the comment section below this post.

Take care of yourself.

Thank you for reading this article. If you have any question, or want to leave a comment – impression, suggestion, your thoughts, experience… please do so in the comment section below, and I’ll be happy to help you out.

8 thoughts on “How To Attain Proper Sitting Posture At a Computer

  1. This is a very important and beneficial article for everyone, and with so many of us spending so much of our time at our computers poor posture is really causing our body stress. I notice when I am reading an article online with awesome information like How To Attain Proper Sitting Posture At A Computer I tend to lean forward as close to the screen as possible, so I have to start reminding myself to sit straight and remember all your great tips

    Very important article for us all to read


    1. Hello Jeff, thank you for your comment. Yes, it’s a huge problem not only with adult but children too. As I said there is no magic potion, you have to be aware of your posture and checking it, correcting. At least, keep repeating to yourself: back straight, shoulders back, head straight. It’s our everyday posture that can, in some cases, lead to deformities.
      All the best,

  2. Hi, Tanya,

    That’s so timely post for many of us, including me.

    My husband and my mother often reminded me that I need to sit or stand straight and I’m very thankful to them.

    Thank you for sharing these tips.


  3. I spend a lot of time sitting, because I work from home and I spend hours typing – I write books and also articles for my websites. I make a point of taking frequent breaks, but not every 30 minutes. It could be every hour or every 45 minutes, or when I begin to feel antsy, I have not paid attention to the exact times, but I will pay attention now, and make sure that I take a break every 30 minutes.
    Since the lower part of my back is slightly bent (I was born with it), I always make a point of sitting straight,and your tips in this article will certainly help me.

  4. This is a ver important post. Thank you for the great information. My 9-5 requires me to sit at a computer form 7:30-5 (obviously with breaks). However, sitting at a comuter for this long can be strenious on the back and eyes. Since working with computer I ahve noticed my eye sight and posture detiorate. Luckily I found your post. i have now made some changes and hopefully this will help correct my posture. Thank again

  5. Very timely for me! A super great reminder to take care and never go back to pain.
    A few weeks ago, I was in a rush to finish something, meaning I only left the computer two or three times a day (urged by a full bladder). I ate sandwiches, or whatever I could grab in the tiniest period of time, as I was that anxious to get the job done.
    I was working at home, with no proper desk hight or stand of any kind. After the first day I felt pain in my neck and shoulders, but I though it was from bed sleeping, so I tried to stretch a bit and went on working. As the pain became stronger and stronger, I did again some stretching while I was working, but it only helped for short time. By the end of the day I could not lift my hand to hold a hair brush, nor could I find any position that could lower the pain in my neck and shoulders to bearable.
    The next day I found two plain boxes of suitable hight, placed my laptop on them and finished the work standing. As now I was forced to straighten up and maintain the correct posture if I wanted to see what I’m doing, it gradually became less painful, but it took a couple of days until it disappeared completely.
    Later I found a stand on Kickstarter and I expect it to arrive one of these days.
    What a shame I had not seen your article before-I would have saved some pretty bed experience to myself.

Leave a Reply

Your email address will not be published. Required fields are marked *