Tips for a Healthy Computer Work Station

If you sit longer than 30 minutes, you are subject to poor posture and muscle fatigue in your back.

Here are a few tips that can help keep you more comfortable while you work and help prevent work related injuries.

  • sit all the way back in your chair and do not slouch
  • keep feet flat on the floor, or on a low footrest. Your knees should be bent at a 90-degree angle, at the same level or slightly above your hips (you can use a footrest or phone book to help).
  • keep shoulders relaxed and arms close to your body or resting comfortably on the armrests. Elbows should be bent at 90 degrees with forearms parallel to the floor.
  • wrists should be kept straight when using the keyboard or mouse. Wrist pads should only be used when you are resting and not while you are typing
  • Adjust your seat height so that your eye level is within the range of the top third of the screen

Remember to include regular stretching into your work routine and to change positions often for comfort and to reduce your risk for injury.


Angela Mitrovic PT, Physiotherapist, and Myra Del Rosario OT Reg. (Ont.), Occupational Therapist

Credit Valley Hospital