How to Perfect Your Posture When Sitting at a Computer Desk

Maintaining good posture is important when sitting at a computer desk. If you work in an office -- whether a home office or a corporate office -- you should be conscious of your posture. Research shows that approximately four in five workers will experience back pain during their lifetime. Poor posture, of course, is an underlying factor that contributes to back pain. By perfecting your posture, you'll be better protected against back pain and other musculoskeletal disorders (MSDs).

Place Both Feet on the Floor

Always place both feet on the floor when sitting at a computer desk. Even when sitting, your feet will still support some of the weight of your body. This isn't possible, though, if you cross your legs. Crossing your legs will place most or all of your body's weight on the chair, which can lead to poor posture. The correct way to sit at a computer desk is to place both of your feet on the floor while spreading about shoulder-width apart.

Choose a Chair With Lumbar Support

The type of chair you use can affect your posture. If it doesn't offer lumbar support, it may stress your lower back while subsequently contributing to back pain. Lumbar support refers to a padded cushion in the lower part of a chair's backrest. It's designed to support the "lumbar" region of your back, which is your lower back. 

Not all desk chairs offer lumbar support. They have a flat and vertical backrest that's uncomfortable to use for extended periods. If you currently use one of these chairs, you should consider upgrading to a new desk chair with lumbar support.

Don't Slouch

Avoid slouching when sitting at a computer desk. Many workers tend to slouch forward when sitting at a computer desk. While slouching for a short period probably won't cause any harm, it's a bad habit that's best avoided. If you continue to slouch when sitting at a computer desk, you may experience back pain. Instead of slouching, position your body so that it's upright and aligned with your chair's backrest.

Adjust Your Monitor

Another way to improve your posture when sitting at a computer is to adjust your monitor. The height of your monitor can affect your posture. If it's too low, you may unknowingly bend your neck down to view it. If your monitor is too high, on the other hand, you may unknowingly bend your neck up to view it.