Sitting at a PC

Guidelines for seating position when using Computers

1. Always sit well back in the chair.
2. Adjust the height of the chair seat so that with your knees are approximately at right angles and your feet on the floor, your thighs are parallel to the floor.
3. Adjust the chair back rest so that the lumbar support region fits snugly into the hollow region of your back.
4. Set the chair back rest so that you lean backwards a few degrees when leaning on it and when you sit well back on the seat. Some chairs have a sprung hinge that allows you to lean back more than normal and will then return to the more upright position when leaning less heavily against it. The spring tension should be adjusted so that it offers the right amount of support without preventing you from leaning back nor allowing this backward movement too easily - which might prove unfortunate.
5. Some chairs allow adjustment of the relative position of the seat to the back so that the front of the seat does not dig in behind your knees.
6. When sitting on the chair, relax your arms by your side and hold your elbows at right angles with forearms forwards. The height of your wrists determines the optimum desk height. The position of your fingers determines the optimum keyboard position. Your wrists should be able to rest on the desk, using a wrist support if desired, so that your fingers can reach the major keys on the keyboard.
7. If your desk is too high, then raise the chair height to correct this but you will then need to use a foot rest to maintain a comfortable position for your thighs.
8. If the desk is too low the solution is more complex. Some desks have a height adjustment - so use this when possible. When this is insufficient or non-existent the desk will either need to be rested on blocks or replaced.
9. The computer keyboard should be flat when you are seated. Tilting it up at the back forces the wrists to be extended or held in a higher position and can cause lower arm problems. The keyboard may be raised at the rear when the keyboard operator is in a standing position.
10. Always sit close enough to the desk to ensure your elbows are at the side of your body. If this is not maintained then shoulder muscles will not be relaxed.
11. Never sit for more than 30-40 minutes without getting up for a walk around or stretch for a minute or two.
12. When sitting at your desk stretch now and then to ensure muscles do not tighten too much. Fidget!
13. The PC monitor should be directly in front of you. Its distance should be such that you can easily read or see the information on it without having to lean forwards or squint. Check the lighting and/or your eyesight.
14. The height of the monitor should be arranged so that you are looking downwards at it by a few degrees to as much as 15-20 degrees. Your neck muscles should be relaxed. Never have the monitor higher than your eye height.

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