Do you experience persistent neck, shoulder, or back pains after sitting for a while at your computer desk? Bad ergonomics is the thing to blame for all those pains. Bad ergonomics, especially when at work with your computer, can lead to more serious physical health conditions. The idea of taking painkillers whenever you experience the pains isn’t a solution. The ultimate solution is to know how you should posture your body while at your computer desk. So, it’s time to correct the bad sitting postures and practices. How can we go about it? The following are simple and universal guidelines on how to sit at a computer desk. The tips are very beneficial to those who spend long hours seated in front of their computer screens.

Monitor Height

This is the first step to having comfort as you use your computer. The top line of the monitor should be at the same level with your eye. At that height, the monitor should also be tilted up slightly for easy eye navigation. This posture helps your neck and shoulder muscles from becoming extremely fatigued after the long time you play games at your computer desk. Your head will be in line with your torso for the entire length of time that you’ll spend looking at your monitor. The monitor height is highly dependent on the height of computer desk you choose.

Keyboard Height

This is a great solution for those who experience persistent elbow, wrist, and/or shoulder pains resulting from the long hours spent working on their computers. Make sure that your elbow joint is in line or slightly above the keyboard height. The keyboard position should allow your elbows to remain comfortably at your sides. This posture helps your elbow to have an open angle. Again, this is dependent on the computer desk of your choice.

Distance from the Monitor

It’s a healthy practice to sit at a distance of about 20 inches away from your monitor screen. Some people think that this practice is healthy because it prevents eye damage by the monitor’s light. Such an argument is somehow justifiable. However, we are supposed to maintain that minimum distance because it helps us keep our heads in line with our torso. This reduces fatigue. Ergonomic computer desks and chairs are very useful in maintaining this distance.

Make Use of the Armrests

It’s advisable to choose a computer chair that has armrests. By placing your arms on the armrests, you’ll be able to rest your body properly. Make sure you utilize the armrests because they are there for a reason. This way, you’ll remain comfortable regardless of the number of hours you spend seated at your computer desk.

Lumbar Support

Most computer chairs come with a lumbar support. If your chair doesn’t have one, a fitting cushion or pillow can make a good lumbar support. The purpose of lumbar support is to support the section of your back just below your waistline. This helps you to avoid back pains resulting from the long hours you spend seated at your computer desk.

The Height of Your Chair

Adjust your chair so that your feet rest flat on the floor while seated at your computer desk. Don’t leave your legs hanging high in the air or planted too low on the floor. Adjust the seat’s height to have the knee joint making approximately a right angle. This helps you to avoid having cramps or strains in your thighs and leg muscles.


As a recap, don’t make a mistake of remaining continuously seated at your computer desk. A short break of about half a minute every hour is very important. You need to take such breaks and stretch or change your posture. That’s how you can have good ergonomics while seated at your computer desk. The 6 guidelines above will help you to remain comfortable, optimize your productivity, and avoid any future complications of your physical health.


Leave a reply