Proper Computer Posture

Proper computer posture is something that everyone should pay close attention to. However, you must be careful not to fall into the hype surrounding it. Seems like everywhere you look there are chairs, workstations and diagrams that claim to be the next big answer to the issue.

Computer posture should complement the exercises that you are doing to help improve it. It shouldn’t undo all your hard work but be an extension or complete your posture exercises.

First let’s take a look at your sitting posture.

Both Feet On The Floor - Having your feet flat on the floor will provide you with the proper computer posture support and take pressure off your lower back. If your feet are dangling or stretched out in front of you are putting stress on your lower back. Adjust your chair or use a foot rest if your feet cannot reach the ground.

Chair Underneath Your Thighs - Your thighs should be parallel to the floor. If your thighs are angled upwards they will cause your pelvis to rotate up causing your spine to roll. If your thighs are supported by the chair your pelvis will remain straight.

Upper Back Support - Your upper back should be touching the back of your chair. Your typing posture should have your elbows bent at a 90 degree angle with your keyboard in front of you. Adjust your chair or desk to the right height to achieve this. Your arms should rest on the armrests. Your chair should be adjustable, this will make it easier to adjust to the proper typing posture. Which brings me to my next point.

Padded Adjustable Armrests - When you place your arms on them, they should just fit naturally. If they are too high or low it rounds the shoulders giving you bad computer posture. Padded armrests also provide added comfort.

Swivel Chair - If your chair rotates you will be able to keep your proper sitting posture even if you need to move. Your back can stay straight at all times.

Typing Posture.

Wrist Position - You wrist should be straight, this will reduce RSI (repetitive strain injury). If your wrists are constantly bending you increase your risk of carpal tunnel syndrome. With your elbows bent at 90 degrees your forearm should be the same height as your keyboard. This will keep your wrist straight.

Monitor - Your monitor is very important in proper computer posture. It should be directly in front of you. If it is off to one side and you have to turn your head to look at your monitor it places undo stress on the neck.

The center of the screen should be right in front of you at about 2 feet. If you have to look down or up at it adjust it with books.

Laptops - If you work with a laptop you should have it on a table that is low enough to keep your wrist straight while sitting upright. You should be looking slightly down at the monitor this will facilitate proper computer posture.

What Is The Best Sleeping Posture.

First lets talk about the most famous position, sleeping on your stomach. This is the worst position you can sleep in. It strains the neck as you have to sleep with your head turned to one side. This places pressure on the neck vertebrae all the way down to the upper back vertebrae. Potentially giving you those stiff neck and upper back muscles.

Second problem is lower back pain. Sleeping on your stomach curves the lumbar spine into hyper flexion. Which means your are jamming up the bones on themselves causing premature wear. This also keeps your lower back muscles tensed up for long periods of time which can be the cause of your lower back pain.

The correct sleeping posture is on your back with a pillow under your head to keep everything aligned properly. Ideally you should roll up a towel and place it under your knees for more support.

If you are a stomach sleeper the transition to your back might be too difficult as sleeping on the back causes some people to snore. I suggest sleeping on your side which is a good compromise and will make the switch easier.

When sleeping on your side you should invest in a body pillow or a regular pillow to put between your knees. This reduces pressure to the lower back, hips and knees. Your pillow should be just the right size to fit under your head without tilting it up or down. Your spine should stay straight. This will give you proper side mattress posture.

As I mention earlier sleeping on your back is the best sleep posture as it will keep your spine in line for long periods at a time. Sleeping on your side is a good second choice. And as hard as it may seem, you really should give up lying on your belly.

Driving Posture.

You should always use lumbar support. If your car seat does not have one, you can either buy seat covers with them already in or simply roll up a towel and place it in the curve of your back. It shouldn’t be too big as to add extra pressure.

Your elbows should be bent at about 25 degrees and your shoulders, neck and upper back should be relaxed.

The overall cause of bad posture is tense muscles. There are some good exercises you can do to complement your computer posture.