Many of us spend hours working on a computer at a desk. This isn’t the best thing for your body, but there are ways to make it less of a strain.

Position the Chair

A quality chair can be the key. It should be supportive for your back and arms. Adjust the seat height so your feet are flat on the floor with your knees either slightly lower than or at the same height as your hips.

If your feet don’t go flat on the floor, you might need a footrest. If you’re tall, you might need to raise your desk. Crossing your legs can twist your back, so try to keep your legs flat on the floor.

Adjust the back of your chair so it supports your upper and lower back. If you need to, use a small cushion or pillow.

Allow the armrests to support your arms, not lift them up.

Place Your Monitor, Keyboard, and Mouse

If your screen is too far away, you’ll probably find yourself hunching over to see it. Depending on your eyesight, you should be able to just touch your monitor with your middle finger when sitting in your chair.

If you use two monitors, put the primary one centered and the secondary one off-center. If you use both equally, center them both with no gap in between. Sit back and as you move your arm, it should just touch the monitors.

The height of it should be at your eye level. You should be able to look straight ahead and see it clearly without tilting your head. Use books or something else to raise the monitor if it isn’t right.

As for the keyboard, it should be one to two inches above your thighs. Center it with the section you use most often directly in front of you. The height of it should allow your shoulders to relax with elbows slightly open and straight hands and wrists. The keyboard should slope away from you a bit following the downward slope of your thighs, so you might not want to use the little kickstands under it.

Keep the mouse nearby so you don’t need to reach for it, same with the phone and other items you use often.

Get Up and Move

Sitting for a long period of time can cause health problems. For the best results, follow the 20-20-20 rule. Take a 20-second rest break every 20 minutes and look at something more than 20 feet away from your computer screen.

Once an hour, get up and move. Walk around your office, stretch, anything to get up and out of your seat. It might help to set an hourly alarm to remind you.

If you already have neck, back or shoulder pain, the professionals at Health Star Clinic in Montgomery and Prattville can help you get better. Contact us today!