One rule I observe is that the body likes movement. Static posture is challenging for us. You notice this static position isn’t comfortable even when you sleep: eventually you need to move to gain a more comfortable position. Change is good! However you set up your work station, know that it should be changed regularly. Therefore even the perfect set up can be  hard on the body if held for too long.

Good posture in the office begins with the chair.  It needs to match your height, so we want the seat to be level with your bent knee height when you are sitting. In other words, the seat of the chair should be as high as the back of your knee. As you are sitting on an appropriate height chair, your heel still touches the ground (not free-swinging).

The Keyboard height will be next to correct. It should be in a drawer, low, just above your lap. This is where your arms hang close to your body and your elbows are bent to 90 degrees. A keyboard up on a desk top will be harder on your shoulders. we tend to shrug instead of just raise our forearms.

The monitor of the computer should be at eye level and arms-length away.It should also be tilted upward slightly (15 degrees). Treat it like a face. Laptops are difficult because it is hard to have a good screen level here. The key board height can be good but our head hangs down, straining the neck .  Arm supports on the chair can be good. They should meet us at the elbow height or slightly higher. Armrests  also canbe bad if they keep you too far from your mouse and monitor. This results in a slight side-bend of the body and a longer reach with the right arm-NO GOOD.  Remember , we want our arms near our side and elbows bent to 90 degrees.

The mouse needs to be near the keyboard and ideally inside the body line (that would be straight in front of the shoulder). Otherwise we strain the shoulder. In other words, if your arms are train tracks, your hands should stay on the rails -in front of you.

Most issues result from having the computer off center in the work station. Try straightening it all up.

As always, you are welcome to call for assistance. Our office phone is 630-322-9522.