The Right Posture and Position

Always be aware of how you’re sitting. If you slouch or you reach to far, you may start to feel stiff or sore. When a workstation is arranged to create a fit between you and your body (good ergonomics), using proper posture is easy. The right posture means sitting in a relaxed, well-supported position. Here’s how:

Start in the position described below. Then shift your position often by learning slightly back or forward with your lower back and feet supported.

1. Keep your head and neck upright.


2. Keep your wrists straight and your forearms parallel to the floor.


3. Support your lower back.


4. Keep your feet flat on the floor or support them with a footrest.

Comfort Tips

Adjust the chair’s height so your forearms are parallel to the floor as you work. Adjust the chair’s backrest until it fits snugly against your lower back. Or, use a small pillow, a lumbar roll, or a rolled towel.

Adjust the monitor so that it’s an arm’s length away and the top of the screen is just below eye level. Tilt it slightly down or sideways, if needed, to prevent glare.

Change your position often. Lean back or forward a little in your chair. Take breaks when you can to stretch or walk. Try not to spend more than 20 minutes in the same position.