The best way to sit at a computer Terminal - optimizing your energy!

Brought to you by Christina Foch - Certified Physiotherapist, RN, Bsc

Key Points

RSI Risks of Not Sitting Correctly

Neck Strain

Eye Strain

Shoulder Pain

Lower Back Pain

Upper Back Pain

Poor Breathing Patterns

Weak abdominals/ Poor digestion

Carpal Tunnel Syndrome

Vericose Veins

Poor Circulation - cold extremities

Fatigue to body from overusing muscles that are compensating underused muscles

Consider This

Proper posture at your workstation is a preventative tool to reducing strain and pain in the body. It's in your own interest to sit properly. When the body is in balance, it does not overuse energy which keeps your energy levels up. The body, when in balanced alignment, looks slimmer and more confident. Just by sitting up straight, your abdominal muscles are being used. This is the best workout you can do without the sweat and travel to the gym! This is a no cost, time efficient way to improve your self image and prevent future aches and pains to your body. If you are already in pain or strain, this change will help you on your way to an overall reduction of stress to your body.

Instructions for Optimal Sitting at a Computer Workstation

Feet are flat on floor and hip width apart

Keep a fist distance between back of knee and seat to allow for blood flow and circulation (hint - if standing in front of chair, knees should be just above seat level)

Knees are in line with hips as much as possible - crossing legs or sitting more to one side impacts the distribution of weight and can cut off balanced circulation.

Hips are equal to or just slightly higher than knees

Shoulders are over hips with a natural curve in the back (ergonomic seats have good lower back support) - the better your spine is in neutral, the more open your lungs are to breathe and the more active your abs are to support balance in the body

Your spine roots down from the waist into a softness in the seat and lenghtens up from the waist at the same time. This creates length in the spine and optimum conditions for the nervous system running through the spine

Ears are over shoulders. This reduces neck and shoulder strain and can help ward off possible arthritis in the neck

Keyboard and Computer Screen Guidelines

Arms are by sides and a bent at a 90-120 degree angle.

The elbows are higher than the wrists and the wrists are higher than the hands. This, again, follows the principle of circulation (Tip - think of a garden hose when you bend it and how it affects water flow; now bend your elbows and wrists and realize that this principle applies to you too! - Keep the flow open and easy)

Have an arms length between you and the screen. This is optimal for sight distance

Your eyes should line up somewhere between the centre and top of screen. You do not want to adjust your head up or down to see the screen. This will cause neck and shoulder strain and may cause arthritis to the cervical spine over time. (Tip - your chin is parallel to the floor)