How to Maintain Proper Posture While Using a Computer

This article provides a guide on how to sit with correct posture and position your equipment when using a computer for long hours. However, it is important to keep in mind that even if you sit correctly and place your equipment properly, it's still essential to occasionally stand, stretch, and walk around.

Sit correctly. Many office chairs and standard chairs come with adjustable backrests and seats, and some even have a mesh backrest. However, since there are various types of chairs, it’s crucial to follow these guidelines:

• Your thighs should rest flat on the seat.
• Your calves and knees should form a right angle.
• Your feet should be flat on the floor, at a right angle to your lower legs.
• Sit in a way that your back and legs form an angle between 100 and 135 degrees (if possible).
• Your arms should rest close to your sides.
• Relax your shoulders and neck.
• Your eyes should naturally face the screen without the need to lean forward or squint.

Adjust any support elements on your chair. If your chair has a mesh backrest, adjustable lumbar support, armrests, or any other special support features, you should adjust them to fit your needs.

• Feel free to remove parts like armrests or lumbar cushions if they interfere with your posture.

Sit close to your keyboard. Your keyboard should be placed directly in front of you—avoid twisting or leaning forward to reach it.

• Ideally, keep your computer screen at arm's length from your body.

Avoid lowering your head. It's easy to drop your head, bringing your chin close to your chest; this can cause neck, shoulder, and back pain. You should keep your head raised even when looking down at the screen.

• A simple fix is to adjust your screen's height to be at eye level.

Take deep breaths. It's common to breathe shallowly while sitting, but this can lead to other problems. So, make sure to take deep breaths regularly—especially when you feel a headache or dizziness coming on. Additionally, take a few deep breaths every hour.

• Shallow breathing can unconsciously cause you to adjust your posture, whereas deep breathing into your diaphragm will help you maintain better posture stability.

Organize documents and items around your computer. If your desk has enough space for documents, a phone, and other accessories, ensure that they are organized around your computer, with the computer centered on your desk.

• Some desks come with drawers to store other items (e.g., documents, keyboard, stationery, etc.).
• If your keyboard drawer is not adjustable, you'll need to adjust the height of your desk and chair, or use a cushion on your chair to achieve a comfortable position.

Take short breaks throughout the day to relax your muscles. Studies show that sitting for prolonged periods is harmful to your health. Take a few minutes to walk around, stand, stretch, or do anything that prevents you from sitting all day. These activities are highly beneficial!

• Stand for 1-2 minutes, stretch, and/or walk after every 20-30 minutes of sitting. During lunch breaks or meetings, try to choose a location away from your desk and stand whenever possible.

Avoid eye strain. While your eyes may seem disconnected from your posture and back health, eye strain can cause you to slouch or lean toward the computer, leading to harmful postures. Simply looking away from the screen for a few seconds can help your eyes relax.

• A great way to prevent eye strain is to follow the 20/20/20 rule: every 20 minutes, look at an object 20 feet (about 6 meters) away for 20 seconds.
• You can also buy blue light filtering glasses (e.g., glasses for computer use) to reduce eye strain and improve sleep quality, for around 200,000 VND.

Exercise your hands. Along with your eyes, your hands are the most active part of your body when using a computer. You can prevent carpal tunnel syndrome by pressing on the joints of your hands while bending your fingers backward, or by squeezing something like a tennis ball.

Prioritize your posture. Arrange your computer and keyboard to suit your posture, not the other way around! When adjusting your interaction with the computer, review Section 1 of this article to ensure you're sitting with the correct posture.

Identify the type of computer you are using. Desktop computers have separate monitors and keyboards, while laptops feature a combined screen and keyboard. Desktop setups often offer adjustable monitors and keyboards, whereas laptops have limited adjustment options.

• Consider purchasing a stand or similar accessory for a monitor that cannot be adjusted.
• If using a laptop, you can buy a stand to adjust the tilt of your keyboard while keeping the screen flat.

Position the keyboard about 1.5cm to 2cm from the edge of the desk. Regardless of the type of computer you use, it's best to maintain the proper distance between the keyboard and the desk edge to ensure your hands and wrists remain in a natural position.

• If there isn't enough space on your desk, you can move your chair back or lean against the backrest of your chair.

Adjust the height and tilt of the screen if possible. It's best to have the screen at eye level, though this may not always be possible with desktop computers. You may need to raise or lower the screen to prevent neck and eye strain.

• If possible, position the top of the screen about 5cm to 8cm below your eye level when sitting.
• If you wear bifocals, lower the screen so that it is at a comfortable viewing height for your eyes.

Adjust the tilt of the keyboard. Your shoulders should be relaxed, and your hands should align with your wrists and forearms. If this isn't achievable while sitting correctly, you may need to tilt or lower the keyboard.

• For desktop setups, you can adjust the tilt by changing the keyboard tray or adjusting the keyboard legs.
• Although laptops don't offer this option, you can buy additional accessories to tilt the laptop at a comfortable angle.

Avoid using a wrist rest. Only use a wrist rest if the keyboard is positioned higher than the desk surface. This accessory can negatively impact your arm posture, leading to discomfort and injury.

• Wrist rests can also obstruct blood circulation in your hands.

Keep your frequently used devices around you and on the same level. Your keyboard, mouse, pen, documents, and other items should be placed at the same height (such as on the desk) and within easy reach. This will help you avoid changing your posture just to grab something.

• If sunlight is shining on your computer screen, consider closing the curtains or adjusting your position.
• Drink plenty of water throughout the day. Staying hydrated will help your body stay comfortable and maintain good posture. Plus, drinking enough water means you'll have to take breaks to go to the bathroom.
• Some studies recommend sitting on a yoga ball, as it's one of the best exercises for improving your posture.
• Adjust your chair to the proper height in relation to your desk. This should be the first thing you do when setting up a new desk or buying a new chair.
• If your computer is far from you when sitting in a proper posture, increase the font and image size on your screen to make it more manageable.
• Occasionally, take a break to stretch, keeping your upper and lower body at right angles to release tension in your back and prevent discomfort throughout the day.
• It is essential to take 1 or 2 minutes to stand or walk every 30 to 60 minutes. Sitting for long periods can lead to nerve pain in the pelvic area and cause other health issues (such as blood circulation problems and heart disease).

• Sitting at your computer for too long will cause your muscles to feel stiff.
• Glare and blue light from screens can trigger headaches, leading to posture adjustments to avoid the light. To deal with this, you can wear special glasses for screen use or use blue light filters (such as the Night Mode on Windows) on your computer.
• Even with an ideal workspace setup, sitting still for long periods will impede blood circulation and harm your body.