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Good
Working Positions
To understand the best way to set
up a computer workstation, it is helpful to understand
the concept of neutral body positioning. This is a comfortable
working posture in which your joints are naturally aligned.
Working with the body in a neutral position reduces stress
and strain on the muscles, tendons, and skeletal system
and reduces your risk of developing a musculoskeletal
disorder (MSD). The following are important considerations
when attempting to maintain neutral body postures while
working at the computer workstation:
- Hands, wrists,
and forearms are straight,
in-line and roughly parallel to the floor.
- Head is level, or bent
slightly forward, forward facing, and balanced. Generally
it is in-line with the torso.
- Shoulders are relaxed
and upper arms hang normally
at the side of the body.
- Elbows stay in close to
the body and are bent between 90 and 120 degrees.
- Feet are fully supported
by floor or footrest.
- Back is fully supported
with appropriate lumbar support when sitting vertical
or leaning back slightly.
- Thighs and hips
are supported by a well-padded seat and generally
parallel to the floor.
- Knees are about the same
height as the hips with the feet
slightly forward.
Regardless of how good your working
posture is, working in the same posture or sitting still
for prolonged periods is not healthy. You should change
your working position frequently throughout the day in
the following ways:
- Make small adjustments to your chair or backrest.
- Stretch your fingers, hands, arms, and torso.
- Stand up and walk around for a few minutes periodically.
These four reference
postures are examples of body posture changes
that all provide neutral positioning for the body.
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| Upright
sitting posture. The
user's torso and neck are approximately
vertical and in-line, the thighs are
approximately horizontal, and the lower
legs are vertical. |
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| Standing
posture. The
user's legs, torso, neck, and head are
approximately in-line and vertical.
The user may also elevate one foot on
a rest while in this posture. |
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Declined sitting
posture. The user's thighs are
inclined with the buttocks higher than
the knee and the angle between the thighs
and the torso is greater than 90 degrees.
The torso is vertical or slightly reclined
and the legs are vertical. |
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Reclined sitting
posture. The user's torso and
neck are straight and recline between
105 and 120 degrees from the thighs.
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