Is Your Work Posture Harming Your Health?

Elizabeth Lombardo, Ph.D., M.S., P.T.

If you sit at your desk like many people do -- with a rounded back, hunched shoulders, etc. -- you need a workstation makeover.

The wrong work posture can contribute to fatigue; chronic neck, back and shoulder pain; headaches; muscle stiffness; even carpal tunnel syndrome. Luckily, you can avoid all of these problems with proper placement of your desk, chair and computer.

Just follow these essential do's and don'ts of office setup.

Work Posture Woe: An Unsupportive Chair

Don't: Sit with your chair tipped back, your feet up, or in a chair that doesn't give you enough back or forearm support. Don't cross your legs or ankles.

Do: Adjust the seat height so your thighs are horizontal with your hips and slightly higher than your knees. Your feet should be flat on the floor. The back of the chair should recline at an angle of 100 to 110 degrees (rather than be set at a vertical 90 degrees). Make sure the chair supports your upper and lower back. Use pillows or rolled-up towels for added lumbar support. If possible, choose a chair with adjustable, padded arms rests. Forearms must be supported so you can relax the shoulders.

Work Posture Woe: A Badly-positioned Computer

Don't: Crane your neck up or tilt your chin down to see the screen. You shouldn't have to lean forward either. And never place your keyboard too low, such as on your lap.

Do: Make sure the top of your monitor is at eye level. If it's too low, put a book underneath it. Ideally, you should be seated an arm's length from your screen with the keyboard directly in front of you, placed about 2 inches above your thighs. When typing, elbows should be bent and slightly higher than your wrists, and your wrists should be slightly higher than your hands. Keep wrists in a neutral position in a straight line with your hands -- not flexed.

And don't forget: Keep your fingers relaxed. Type gently and hold your mouse loosely. In addition, take posture breaks every 30 to 45 minutes. Stand, place your hands on your hips and lean back from your waist, keeping your stomach tight to support your back. This will give you a good stretch -- and counter the stress of sitting all day.

Elizabeth Lombardo, Ph.D., M.S., P.T., is a physical therapist and psychologist in Wexford, Penn., and author of A Happy You: Your Ultimate Prescription for Happiness.

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