Spending too much time sitting at a desk incorrectly can cause injury to your body, such as muscle strain and pain. Arranging your desk and repositioning your body can make a tremendous difference in the way you feel, but it is also important to get up from your desk every 30 minutes or so and move around. The following steps will help ensure that you maintain good alignment and reduce pain.
Step One
Adjust your chair so your feet are flat on the floor and your thighs are parallel to the floor. You can also support your feet by placing them on a footrest.
Step Two
Avoid crossing your legs. Doing so can cut off circulation.
Step Three
Keep your elbows bent at a 90- to 120-degree angle and by your side. Your wrists should be straight and your forearms parallel to the floor. Relax your shoulders.
Step Four
Bring your head slightly forward but in a balanced position. It should be in line with the torso. Do not lean forward.
Step Five
Place your computer monitor an arm's length away. The top of your computer screen should be at eye level.
Step Six
Keep items you use repeatedly such as the telephone or computer mouse at close reach.
Step Seven
Look away from your computer screen often to give your eyes a rest.
Step Eight
Use a document holder that attaches to your monitor. If you have a standalone document holder, be sure it is at the same height and distance as your computer.
Step Nine
Purchase a headset if you are on the phone often. You can strain your neck muscles by constantly holding the handset between your shoulder and ear.