PostureMinder's award-winning software will help you improve your posture and working habits on a day-by-day basis, protecting yourself from back pain and other painful health problems. Find out more about how PostureMinder works here

But what is good posture? How should you try to sit at a computer?

Below we provide a brief summary of good posture, poor postures to avoid, and other aspects of healthy computer working. PostureMinder itself includes much more built-in ergonomic advice

We can also supply organisations with a cost-effective and easy-to-use online training system to help employers train their staff and meet regulations

A good working posture:
Most of us work using a typical office chair such as the one shown below. More expensive ergonomic chairs are normally similar, but have features to provide extra support in key areas and are more adjustable to suit the individual. Some people find kneeling or saddle chairs help them maintain better posture

Whatever type of chair you use, adjusting it for safe, comfortable working is vital. However, once you've adjusted it you still need to keep thinking about your posture; it's still possible to sit in a poor posture even if you've got a perfectly-adjusted ergonomic chair!

Setting up your chair:
The following assumes you're sitting in a typical office chair. Start by making sure your bottom is right at the back of your seat, in contact with the back support. You should adjust your back support so that it nestles in your lower back and allows you to sit with a slight backwards lean. The height of your seat should be adjusted so you can sit with your feet flat on the floor and slightly in front of your knees. If you rest your hands on your keyboard, your forearms should be horizontal - if this requires you to raise your seat so that your feet are no longer flat, you may need a footrest. If your desk is too low to allow this posture, you should look into ways of raising your desk




The importance of movement:
Although the above is considered an ideal posture, you should not aim to sit rigidly in it. Regular movement is vital to avoid developing musculoskeletal problems. However, you should aim to return to this good posture in between movements, and avoid sitting in consistently poor postures for any length of time

Leaning and slouching:

The most common poor postures are slouching (sometimes called slumping) and leaning. Both postures put additional pressure on the vertebrae in your back

Other common bad postures include sitting with your weight more on one buttock than the other, or craning your neck forwards on your shoulders ('vulture-necking')




Twisting:


Another real no-no is working with your screen off to the side. This causes you to twist your neck and torso. Even if you don't use your computer that much, make sure it is set up so you can sit directly in front of it. You may need to rearrange your desk to achieve this, or even get a larger desk!







Correct screen height:


You should adjust your screen height so that, when you're sitting in a good posture, the top of the screen is at eye level. Otherwise, you may be tempted to slump whilst using the computer. This may mean raising your monitor on a sturdy stand if it doesn't have built-in height adjustment




Correct screen distance:

Normal-sized screens should be placed at approximately arms length when sitting correctly. Any closer and you increase the risk of your eyes becoming tired through focusing so closely. Farther away, and you'll probably have trouble reading the screen, encouraging you to lean forwards




Wrist posture:

You should try to type with your wrists and forearms horizontal and your hands hovering just above the keyboard. Your keyboard should be placed so that you have just sufficient room between it and the edge of your desk to rest your hands when not typing. Don't place it too far away as this will encourage you to lean forwards, or stretch your arms and shoulders, to type. Don't type with your wrists bent back or resting on the desk, as these postures can increase your chances of developing RSI conditions. If you have a wrist rest, this is only for resting your wrists between bouts of typing



Mouse use:

You should aim to use your mouse in a similar way to your keyboard, with your wrist and forearm horizontal. Avoid having the mouse too far away from your body as this causes tension in your arm and shoulder which can lead to RSI conditions














Where does PostureMinder fit in?

Some people naturally have great posture. The rest of us need to learn it if we're to protect ourselves from back pain and other painful health conditions

If, like most of us, you find it difficult remember about good posture and health working habits when you're busy, then PostureMinder can help. Alternatively, you may want to encourage your children to develop good posture habits from an early age, or you could be an employer looking to reduce the costs of back pain to your business

Whatever your motivation to improve computer posture, PostureMinder has a range of solutions to help

Our award-winning software solutions work to reinforce good posture on a daily basis, providing friendly, targeted reminders precisely when they are needed. You can find out all about PostureMinder solutions on other pages of this website, including how PostureMinder works