Your knees should be flexed in front of the chair in a neutral position, your shoulders supported over your hips, and your arms should be at your sides (on armrests if possible) with a 90- to 120-degree angle at the elbow.
“In a general sense of mechanics at your desk, you want to be comfortable while you’re working. Sit-to-stand desks are popular because they allow you to transition your posture from sitting to standing, which can provide some benefit and alleviate prolonged time in one position,” Kupperman said in a Baylor news release.
You should place your computer screen at eye level or slightly above eye level in order to maintain a neutral neck position.
“Generally, if people can maintain good posture through work with short breaks and an aerobic exercise program they can hopefully avoid poor posture and back pain,” Kupperman said.
“If you’re not able to manage pain symptoms on your own with over-the-counter medications or measures such as stretching that you have previously taken to manage episodes, it’s reasonable to reach out to your primary care physician or specialists” for possible prescription medications or other therapies, he said.
More information
For more on home office ergonomics, see the American Occupational Therapy Association
