Your upper legs should be flat against the bottom of the chair. Your lower legs should form a 90 degree angle at the knees. Your feet should be at a flat 90 degree angle to your lower legs. Your back should be at between 100 and 135 degrees in relation to your legs (if possible). Your arms should be tucked near your sides. Your shoulders and neck should be relaxed. Your eyes should be able to view the screen comfortably without having to stretch, crane, or strain your neck or your eyes.
It’s okay to remove things like arm rests and cushions if they interfere with your posture.
Ideally, your computer’s screen will be at least one arm length away from you.
One possible fix for this is adjusting your monitor’s height so that it sits at your actual eye height.
Shallow breaths can cause you to adjust unconsciously your posture, while deep, diaphragm-level breaths will help you center your posture.
Some computer trays have different levels for different items (e. g. , documents, keyboard, writing implements, etc. ). If you do not have a fully adjustable keyboard tray, you may need to adjust your workstation height and the height of your chair, or use a seat cushion to get in a comfortable position.
Take short 1-2 minute stand, stretch, and/or walk breaks every 20-30 minutes. If you have lunch breaks or meetings, try to keep them as far away from your computer as possible, and stand when you’re able.
A good way to prevent eye fatigue is by using the 20/20/20 rule: every 20 minutes, look at something at least 20 feet (6. 1 m) away for 20 seconds. You can purchase blue light filter glasses (e. g. , computer glasses), which will both decrease your eye strain and improve your sleep at night, for as little a $10.
Consider buying a riser or a similar item for your monitor if it isn’t adjustable. You can buy an angled slap on which your laptop can sit in case you need to adjust the tilt of the keyboard while keeping the screen flat.
If this isn’t possible for your desk, consider moving your chair back, or reclining slightly.
If you can, position the top of the monitor approximately 2 to 3 inches above your seated eye level. If you wear bifocals, lower the monitor to a comfortable reading level.
You should be able to adjust the tilt of a desktop keyboard based on your sitting position: use the keyboard tray mechanism or keyboard feet to adjust the tilt. This isn’t really possible with a laptop, though you may be able to buy an angled rest on which your laptop can sit.
Wrist wrests can also cut off circulation in your hands.
