Tips for Correct Posture at your Desk
Introduction
When we did our research for an ergonomic mouse solution, we have also spent a lot of time on related factors, such as posture at your desk and the proper use and position of all available (ergonomic) tools. We are now providing you with concise and simple advice to minimize the risk of physical complaints while working at your desk with a computer. This research was performed under the guidance of professor C.J. Snijders of Erasmus University Medical Center.
Tips for correct and comfortable seating
The back rest of your chair should just reach the lower part of your shoulder blades, to realize space to move your shoulders i.e. shoulder blades.
A back rest which is too high pushes the shoulder blades forward resulting in insufficient support of the lower back and pelvis and thereby forces the spine in an outward curved position which can lead to complaints.
Furthermore, the backrest should be tilted slightly backwards; an angle between thighs and back of around 105 degrees is required to realize a relaxed and comfortable position. This posture prevents unnecessary loads on the spine, and its discs. When the lumbar curve is flattened the discs are slightly pinched at their front edges. This is another load you should prevent.
That’s why the front seats in a car also require sufficient lumbar support: to prevent risks like whiplash, the seat has been designed to also protect upper back, neck and head. It thereby instigates something one would like to prevent, like pressure on shoulder blades etc.
The seat of a chair should slant backwards
A 7-8 degrees angle is required to prevent you from sliding out of your chair. These sliding forces could generate a burning feeling of your posterior. It may also lead to the already mentioned outward curved spine. If a chair can be cantilevered backwards, arm rests and seat should move accordingly, just like a rocking chair. With a rocking chair these sliding effects have been solved in a very simple but effective way.
The seat should be slightly curved
The curvature of a seat should be from arm rest to arm rest i.e. perpendicular to the main axis. Along the main axis the seat should be flat. This curvature prevents excessive loads to the pelvis (Ischium). A curvature along the main axis, however, can cause excessive pressures on the thighs. For the same reason feet should be comfortably supported either on a foot rest or just flat on the ground.
A chair should generally have arm rests
This especially applies when you cannot rest the arms on the table. Your arms and shoulders are relatively heavy parts of your body and need to be supported.
Operating a PC, controlling the mouse and typing become a lot easier when the forearms and hands are supported.
See publication by professor Han-Ming Chen et al in Clinical Biomechanics:
http://www.handshoemouse.com/publications.html
“The effect on forearm and shoulder muscle activity in using different slanted computer mice”
Psychological aspects
In general one reckons that there is a period of around 3 months of complaints, after which one may assume that a psychological aspects are also playing a role. This is quite understandable when you cannot sleep at night because of the complaints.
However, be aware that these complaints did start as physical complaints.Therefore it is important to prevent such complaints from the outset by using a proper chair, as well as computer input devices such as keyboards and mice.
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As a physical therapist and ergonomist, I think these “tips” are too prescriptive. Although there are general guidelines for posture while working at a computer [some of which are included in the tip sheet such as feet supported either on a footrest or on the floor, and that armrests - if they are adjusted correctly - are often helpful], there are many “correct” positions. I specifically disagree with the 120 degrees of seat back tilt that is recommended. The research studies on this, while it decreases pressure on the lumbar spine, do not take into account what that degree of recline will do to a person’s cervical spine and head/neck posture when working at a computer. Upper back/neck pain is much more prevalent in computer users than lowback pain. Work surface height in relation to user forearm height, distance from shoulders to keyboard/mouse, and monitor distance and height are much more important factors that a specific tilt of a chair.
Thank you for your comments. We appreciate the interaction!
For your information, this post is part of a series of 2; the second one will follow in due course.
I take the liberty to respond, also on behalf of professor Snijders.
I will respond to your remarks step by step.
As a physical therapist and ergonomist, I think these “tips” are too prescriptive.
I provided simple and concise advice based on extensive fundamental and field studies. So this advice is not a prescription but an advice based on actual published research.
Although there are general guidelines for posture while working at a computer [some of which are included in the tip sheet such as feet supported either on a footrest or on the floor, and that armrests - if they are adjusted correctly - are often helpful], there are many “correct” positions.
I fully agree that there are many ways to sit; however, there are a few rules of thumb which need to be taken into account. For example the height of the back rest, the angle of the back rest etc.
I specifically disagree with the 120 degrees of seat back tilt that is recommended. The research studies on this, while it decreases pressure on the lumbar spine, do not take into account what that degree of recline will do to a person’s cervical spine and head/neck posture when working at a computer. Upper back/neck pain is much more prevalent in computer users than low back pain.
I do not support your comment about the 120 degrees of seat back tilt, although 105 degrees may already provide the required relaxation. Take into account the fact that you get unnecessary pressures in upper limb and bowls just by the simple fact that people put their back rest at 90 degrees.
On top of this, what is the effect of the female shape? When a woman is well endowed (having large breasts) the load exerted on the human body when positioned in a near to vertical position is highly detrimental. What happens is that people start to support themselves by pressing their hands down on the desk. We have seen students who had painful wrists and could not handle the HandShoe Mouse due to the amount of pressure exerted. The only thing we had to do was to adjust the back rest to around 120 degrees and comfort was realized.
Of course it goes without saying that one should be able to easily read what is on the screen.
Be aware that the distance between eyes and screen is more than when one reads a book, so maybe an (extra) pair of glasses with an adapted focal distance is needed. This is essential to prevent unconsciously leaning forward to see what’s on the screen. (This subject will be discussed in our next blog post: “advice on tools”).
Moreover, another advice I provide is about the height of the back rest. This should leave the shoulder blades free to move and thus prevent what you note, a person being pushed forward.
In our post we also mention the other aspect: the angle of the seat (7-8 degrees) to provide additional comfort i.e. to prevent a person sliding out of its seat.
Work surface height in relation to user forearm height, distance from shoulders to keyboard/mouse, and monitor distance and height are much more important factors that a specific tilt of a chair.
These points will all be addressed in my next blog post where I will specifically address the support of the arms etc. (See also http://www.handshoemouse.com/publications.html : “The effect on forearm and shoulder muscle activity in using different slanted computer mice”.)
Once again, thank you for your comments! It is highly appreciated.
Paul Helder, Chief Technical Officer