Work Postures: Working at a Computer

Proper posture is essential to spine health. When possible, keep a slight inward curve in your low back. Avoid awkward postures, such as bending or twisting the spine. Try not to stay in one position for too long. Whenever possible, take breaks to get up, stretch out, and move around. Doing so reduces strain on your back. This is especially important if you spend a lot of time working at a computer.

How can I benefit by learning this skill?

People who sit in front of a computer for long hours face the potential of having back pain. Using safe postures and safe work strategies can improve comfort and protect your spine.

How do I perform this skill?

Use a comfortable chair that supports your low back. Your shoulders should be relaxed, and your elbows, hips, and knees should be bent at right angles (90 degrees). Your feet should be flat on the floor or on a footrest. You can add support for your low back by rolling up a towel and placing it in the small of your low back.

Are there other recommendations I need to be aware of?

You may benefit by using a lumbar roll or even a rolled towel placed behind the small of your low back. Another option is to place the roll or towel under your buttocks, which can take pressure off the lower spine and help relax your hips while you sit at your computer.

What should I watch out for while doing this skill?

Adjust the chair to support the slight inward curve of your low back. Avoid slouching by keeping the curve of your low back against the back of the chair. Organize your work space so you can easily reach the items you use most often. Make sure the work surface is the right height. If it's too high, you'll end up leaning forward with your arms stretched out instead of relaxed along your side. Be sure to take a break every 30 to 60 minutes to relax, breathe, and stretch.