How to sit in front of your computer?

Adopting the right posture in front of your computer is essential to avoid or relieve back pain.

Many of us spend hours at work, or in our free time, at the computer.

Learn with us how to position yourself correctly, so that you no longer suffer from back pain…

Causes

More and more of our time is spent in front of a computer screen. Whether at work or at play, the computer is part of our lives, sometimes for more than 8 hours a day.

Despite this, most of us don’t really ask ourselves the question: how do I sit in front of my computer?

Yet our posture can lead to neck and lower back pain.

Let’s take a look at the risks and symptoms of sitting in front of the computer…

Symptoms

Poor posture at the computer can lead to ..:

• Lower back pain
• Lumbar disc herniation
• Sciatica
• Neck and back pain
• Pain in arms, shoulders and wrists
• Migraines

If you’ve already suffered from these symptoms, and you work on a computer, please follow our advice to adopt the right position in front of your screen…

The right posture

1. Distance between the computer screen and your eyes

The recommended distance is that of your outstretched arm when seated. Try touching the top right-hand edge of your screen with your right hand. If your arm is straight, you’re at a reasonable distance from your screen.

Remember, too, that to avoid neck pain, it’s best to keep your gaze straight too.

2. Positioning your arms and forearms

The angle between your arms and forearms should be approximately 90 degrees. Rest your forearms on the armrests of your chair. This way, your hands will be at the same height as your desk.

If your forearms are not well positioned, you risk putting too great a load on your neck and shoulders, which can lead to back pain.

If your chair has no armrests, place your forearms directly on your desk.

3. Positioning your computer keyboard

Ideally, your keyboard should be 10 cm from the edge of your desk. This way, you won’t have to stretch out your forearms or, on the contrary, pull them back.

4. Positioning your office chair

Choose an office chair with a backrest, to give your spine the best possible support. It’s important that the back of your chair is straight, so that your back is too.

Be careful not to stand at an angle or in a “comfort” position, as swinging your weight unevenly can, over time, cause back pain.

5. Depth of your desk

Ideally, your desk should be 120 cm deep (or wide). If you’re using a flat-screen monitor, 80 cm should suffice. By following these recommendations, you’ll be able to keep your eyes at a safe distance from the screen.

6. Chair height

Set the height of your chair so that your knees are at approximately the same height as your buttocks. Your feet should, of course, be touching the floor!

As shown in the illustration, you can always use a footrest to help you sit properly.

Final tips

Don’t forget to take frequent breaks, both for your eyes and your back. Get up, move around, walk around and get some fresh air.

For the back of your neck, remember to make a few movements (to relax your cervical muscles) every 1 or 2 hours. Stretch your wrists and move your shoulders too.

If you follow all our advice, you should avoid back pain at work (or relieve it if it was already present). However, if that’s not enough, and your back is still aching, visit your doctor.

Note: This well-made video provides a visual explanation of how to hold yourself properly, whatever your age:

Article by : Francis Galineri | Review guidelines | Review consultants
Last updated on 25 January 2025.
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