Tips for Computer Users
A Guide to Maintaining a Good Sitting Posture at Your Desk
PROTECT YOURSELF Against Back Pain, Neck Strain & RSI
In the modern age of technology and desk-bound work culture, maintaining good sitting posture is often overlooked amidst the hustle and bustle of daily life. However, the significance of maintaining proper posture cannot be overstated.
In this comprehensive guide, we delve into the intricacies of achieving and sustaining a good sitting posture at your desk. From understanding the fundamentals of proper alignment to practical tips for integrating ergonomic principles into your workspace, we provide actionable insights tailored to promote comfort, health, and efficiency.
A Disclaimer
Please note that I have no medical training whatsoever, the information provided in this article is for general guidance only and is not intended to be a substitute for professional advice!
Background
I have spent most of my working life as a software developer which means sitting at a desk for very long periods. I remember getting my first laptop in 1993, my desk was too low and my seat too high, without realising, I was hunched over the laptop for a months. To make matters worse I was looking down at the keyboard to check which key to press then up to see the result on the screen, slowly nodding in other words. Over time, I developed some discomfort in my sixth and seventh vertebrae, a pain that persists to this day.
My neck was aching and my lower back too as well as the tops of my hands. Not only did I have to put up with the discomfort but also the worry and stress of how bad it would get, whether I would have to stop working for a while or even change careers. I felt my whole future was at stake.
The pain in my hands, RSI (Repetitive Strain Injury) is a condition that affects muscles, nerves, and tendons due to repetitive movements and overuse from activities such as typing on a computer keyboard and using a mouse. It bothered me so much that I even tried using two pencils to type which meant I didn’t need to move my fingers much but then I realised that gripping something for long periods would also likely cause other issues.
Fortunately, I was able to see a company physiotherapist, whose guidance prompted me to take action. Delving into research on ergonomic sitting positions, I discovered that each individual has an optimal desk and chair height for maintaining ideal posture. This realisation led me to invest in height-adjustable versions of both, as a first step towards achieving an optimal ergonomic posture.
I also needed a desktop monitor and an external split keyboard. These days, those connect to the laptop via an HDMI cable and Bluetooth, though there are a number of different connection methods.
The Ideal Posture
Your back should be as vertical as you can naturally make it and your eyes level with the top of the screen. Your upper arms should hang vertically bending by 90 degrees at the elbows so your lower arms rest gently on the table. Your wrists should be straight, not bending up, down, left or right.
Your thighs should roughly make a 105 degree angle with your back, see that a forward tilting chair seat makes this possible, this will enable your back to remain straight and mean you don’t hunch forwards. Your calves should be vertical and your feet rest gently on the floor.
Note that since the lower arms should be horizontal and the eyes need to be level with the top of the screen, it’s not possible to have good posture when working on a laptop which sits flat on the table, using it’s screen and keyboard. You can however avoid buying a desktop monitor by using a stand to hold the top of the laptop’s screen level with your eyes.
Note the gap between the back of the top of the thigh and the front of the seat.
Finding the Right Chair
A high-quality office chair should provide support for the spine’s natural curvature. In addition to adjustable lumbar support, which is crucial for maintaining the lower back’s natural curve and preventing discomfort, consider features like adjustable seat depth. This feature ensures that users of varying heights have proper thigh support, reducing pressure on the legs and promoting circulation.
Moreover, armrests play a significant role in reducing strain on the shoulders and neck. Adjustable armrests that can be customised in height, width, and angle allow users to position their arms comfortably, minimising tension in the upper body during prolonged periods of sitting.
Furthermore, the material and padding of the seat and backrest are essential for long-term comfort. Breathable fabrics or mesh promote airflow, preventing overheating during extended use. Additionally, sufficient padding, particularly in the seat, helps distribute weight evenly, reducing pressure points and fatigue.
Lastly, ease of adjustment is key to cater for people with different heights, weights and body types. Intuitive controls that are easy to reach and operate enable users to fine-tune their chair quickly, promoting optimal posture and comfort throughout the workday.
I’ve set out below a list of features to consider when buying an office chair:
Hardly anyone makes seats with a forward tilted pan, RH Form Chairs by Swedish company Flokk are the best I’ve found but are expensive. Though you can find usually them second hand on eBay.
A cheap and portable option is to use a wedge shaped cushion.
The Keyboard
In my effort to prevent RSI, I maintain a straight alignment of my wrists—no bending upwards, downwards, left or right. I opted for a split keyboard to eliminate the need for my wrists to twist outwards. An external keyboard also offers keys with increased downward movement resulting in a smoother action when compared to a very shallow laptop keyboard, thereby reducing strain on fingers.
The keys should only need a gentle touch to register a press. This can reduce fatigue during extended typing sessions and allow a faster typing speed.
A built-in or detachable palm or wrist rest can provide support and help maintain a more neutral wrist position. Ensure that it is padded and comfortable.
Some keyboards may have adjustable stands or feet to allow a slight negative tilt to help in aligning the keyboard with the natural angle of the wrists, reducing strain.
The Mouse
Choose a mouse that fits comfortably in your hand and supports a neutral wrist position.
A mouse mat with a wrist support helps keep the wrist aligned. Some people tell me they prefer to use a vertical mouse where the buttons are on the right or left side. This does mean that the forearm doesn’t need to twist but personally I couldn’t move the mouse quickly and accurately with my arm in that position.
How to Configure Your Desk and Chair
Now that we’ve considered the options when selecting a desk and chair, here’s the sequence to adjust both to allow good posture:
- Start with the chair, if possible tilt the seat forward 15 degrees from the horizontal.
- Raise or lower the seat so that your calves are vertical and your feet rest flat and gently on the floor.
- Adjust the arm rests so that your upper arms hang vertically and bend 90 degrees at the elbow your lower arms are horizontal and gently rest on the arm rests.
- If possible, adjust the height of the lumbar support to fit into the small of your back. Your back should be as vertical as you can naturally make it.
- Now set the height of the desk so that your arms are gently resting on the table surface.
- Set the height of the screen so that it’s top is level with the eyes.
- The hands should be placed over the keyboard without twisting the wrist in any direction. A wrist rest can help with this. A split keyboard can avoid twisting the wrists outwards.
The Home Row Keys
To learn to touch type, first familiarise yourself with the keyboard layout, particularly the so called home row keys, shown in red in the image below.
See the ‘home’ keys are highlighted and indicates where the fingers of each hand should be initially.
The home row consists of the keys where your fingers should naturally rest (assuming an English QWERTY keyboard), ASDF for the left hand and JKL; for the right), The index fingers can press G and H.
The Upper Row Keys
See the upper row of keys are highlighted to indicate where each finger should move to access those keys.
Then try moving the fingers of each hand to the next row of keys, QWER for the left hand and UIOP for the right hand, the index fingers can move to press T & Y.
The Lower Row Keys
See the lower row of keys are highlighted to indicate where each finger should move to access those keys.
Now try moving the fingers of each hand to the closest row of keys, ZXCV for the left hand and M,./ for the right hand, the index fingers can move to press B & N.
One little trick is to cover your hands and the keyboard with a tea towel, so now there’s no point in looking down, you will learn to ‘feel’ where the keys are.
Start by pressing one key at a time, press each key of the home row, assuming you’ve covered your hands, try to predict which key you’re pressing before pressing it. Then try the other two rows.
Once you feel reasonably comfortable where each key is, try typing an email for example. It will be very awkward at first but with some practice, you will become much much faster and avoid nodding your head and the inevitable neck ache that will eventually cause.
Which fingers operate which keys?
The colours indicate which keys are controlled by which finger.
Left hand
Right hand
Adopt The Pomodoro Technique
The Pomodoro Technique is a time management method developed by Francesco Cirillo in the late 1980s. It’s named after the Italian word for “tomato,” inspired by the tomato-shaped kitchen timer that Cirillo initially used. The technique aims to improve productivity and focus by breaking work into intervals separated by short breaks.
Here’s how it works:
- Plan your work: Start by listing the details of the work you need to do, break them up into 25 minute chunks.
- Set the timer: Choose a task you want to work on and set a timer for 25 minutes. This interval is called a “Pomodoro,” named after the tomato-shaped timer.
- Work on the Task: Focus entirely on the chosen task for the entire duration of the Pomodoro. Avoid any distractions or interruptions during this time.
- Take a Short Break: When the timer rings after 25 minutes, take a short break, typically around 5 minutes. Use this time to get out of your chair and do something completely different. So make a cup of tea, do some tidying up or a quick chat with a colleague/friend/family member counts as a break. Doing something similar like checking your email or text messages, watching a video especially on your laptop for example, isn’t really a good break.
- Repeat: Once the short break is over, start another Pomodoro. Work on the task again for 25 minutes.
- Longer Breaks: After completing four Pomodoros (i.e., after approximately 2 hours of work), take a longer break, usually around 15-30 minutes.
- Record Progress: Keep track of your completed Pomodoros. This can help you gauge your productivity and stay motivated.
The 5 minutes break is important as it can also afford you a break from your fairly fixed seated position. You should do something completely different, so get up and make a cup of tea or take a short walk around but don’t stay at sat at your desk while you check your emails for example.
The Pomodoro Technique is effective because it encourages focused work in short bursts, which can help prevent burnout and maintain concentration. Additionally, the regular breaks provide opportunities for rest and rejuvenation, which can enhance overall productivity throughout the day. It’s essential to adapt the technique to suit your preferences and work style, adjusting the duration of Pomodoros and breaks as needed.
Conclusion
Maintaining good posture while working at a desk is essential for overall well-being. By paying attention to the position and orientation of your legs, arms, back, and eyes, you can create a comfortable and ergonomic workspace. Incorporate these tips into your daily routine to promote a healthier and more productive work environment. A few adjustments can go a long way in safeguarding your long-term musculoskeletal health. Remember to take frequent short breaks which get you out of the chair.
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