The Best Posture to Work on the Computer

Whether you work from home or in an office, one of the problems that can take its toll on us the most is poor posture when working on the computer. Pain and tension in the back and shoulders can become long-term health problems that you want to avoid at all costs. In this article, we tell you what is the best posture to work on the computer and we give you some advice on other factors that you should take into account, such as the consequences of poor postural hygiene or the importance of taking care of your eyes.

Dangers of a bad posture in front of the computer

A worker can spend up to eight hours a day in the chair, and if you don’t take care of your ergonomics, poor posture could cause ailments, after-effects, and more serious short- and long-term health problems that you’ll want to prevent.

These are some of the most common:

  • Muscular ailments (back, neck, shoulders, lumbar)

  • Headache

  • The sensation of numbness in the legs and arms

  • contractures

  • Serious problems such as sciatica or low back pain

These consequences can affect your performance and, in addition, be very uncomfortable in your day to day. Poor posture could also denote a lack of interest on your part, as the way you sit is considered a very important form of non-verbal communication to pay attention to. Therefore, we recommend that you take into account the following recommendations.

General tips for a good posture in front of the computer

Today there are many people who work in front of the screen, either from home or in an office. You may not know it, but your posture when working at the computer can vary depending on whether you use a PC or a laptop.

However, before moving on to specific advice for each type of computer, here are some general recommendations:

  • Put your feet on the ground when you sit down. You can use an adjustable chair or a footrest.

  • Leave enough room for the legs.

  • Keep your eyes forward and do not bend your neck.

  • Avert your eyes from the screen every so often to rest your eyes.

  • Relax your shoulders.

  • Rest your elbows on the table instead of keeping them in the air.

  • Make sure to support your back with comfortable support that is suitable for your posture.

  • Do not immobilize the wrists.

  • Rest your hands when you don’t write.

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Adopting and maintaining a good posture to work on the computer is essential when it comes to taking care of your health. While these are some general tips, below we offer more specific recommendations depending on the type of computer you use to work.

Recommendations for PC

The term PC usually refers to the desktop or desktop computer, that is, it has to be connected to the electrical current to work and is always kept in the same place. It is an essential tool in most work offices, so learning to sit correctly in front of it is essential.

These are some of the tips that you can adopt to sit correctly in front of the PC and thus avoid the health problems that we have mentioned before:

  • Place the monitor in a position that allows you to keep your eyes straight ahead and your neck straight.

  • Prevent the screen from turning and having to alter your posture.

  • Arrange your keyboard and mouse so you can use them from a comfortable position and don’t have to strain your shoulders to work.

  • Keep thighs horizontal.

  • Adjust the chair so that you can rest your feet on the floor or on the footrest.

  • Leave enough space between the keyboard and the edge of the table to support your forearms.

  • Adjust the armrest until it is in a position that is comfortable for you.

Although its use is still widespread, it is true that, over time, laptops have gradually replaced PCs. Since they have numerous advantages, such as the possibility of transporting them anywhere and their lightweight, more and more people are choosing this type of computer every day.

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For this reason, below we review some of the specific recommendations to maintain a good posture to work on the laptop.

Recommendations for laptops

In general, it is more difficult to maintain good postural hygiene in front of the laptop, since it does not have a separate keyboard that you can move as you like, nor does it have a mouse (although an external one can be connected via USB cable), nor is it It is possible to adjust the screen to a certain height.

However, the following tactics will help you improve your posture when using your laptop:

  • Work on a table whenever possible instead of on your knees.

  • Place a support surface under the computer to raise the screen to eye level.

  • Use cushions, pillows, or similar items as armrests if you work from the sofa or bed.

  • Transport the laptop in a rolling case to avoid a muscular load on the shoulders.

Although these are specific recommendations for laptops, remember that you should also implement the previous ones to achieve the best results.

Other factors you should take into account

A good posture to work on the computer is key when it comes to taking care of our body. If we want to avoid injuries in the short and long term, we must pay attention to the recommendations. However, posture is not the only thing we must take into account when looking after our health when we work in front of the screen.

Take care of your eyes

Sometimes we pay so much attention to our backs, necks, or shoulders that we forget another equally important part of our body: our eyes.

Here are some tips you can apply to take care of your eyes:

  • Place the computer next to a window; never right in front or right behind.

  • Keep the glasses or contact lenses you use clean, as well as the screen itself.

  • Use an antireflection filter.

  • Reduce the brightness of the screen and also the outside (with blinds or curtains).

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Don’t neglect your eyesight just because your eyes don’t hurt at the time. Remember that the eyes can suffer as much as the muscles and extremities if you do not take care of them correctly.

take breaks

On average, they work around eight hours a day for five days a week, much of it in front of a screen. Whether this is your case or if you have a shorter schedule, try to take several short breaks throughout the day.

One an hour is recommended, although they can also be done more frequently. In order not to lose the inspiration and motivation of the moment, however, it would be optimal to take several short breaks instead of one very long one.

Don’t stay in your chair during breaks; stand up, stretch your muscles and walk for a few minutes. This will not only relieve your muscles and joints but also give your eyes a rest.

Vary the tasks

Breaking the routine and varying the tasks you normally do is a good way to rest and stimulate the brain. In addition, for each new task you will be able to use your arms, hands, and shoulders and, in general, make movements that your usual sedentary posture does not allow you. For example, to rest your eyes for a while, you can write on paper instead of using the computer.

Although it is true that most of the time working sitting or sitting in front of a screen is unavoidable, the good news is that the tips and tricks to take care of our posture to work on the computer are within reach.

Sitting correctly will not only prevent ailments and illnesses, but it will also help you gain productivity and send very positive non-verbal signals to your environment.

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