Good Posture Worksheet

Below you will find five simple steps to follow to maintain good posture and health while sitting at your computer. This is your personal office ergonomic workstation footprint.

1. CHAIR - good posture starts from the seated position. An office chair with ergonomic adjustments will make it easier for you align yourself properly at your desk.

For people choosing the 90 seat posture, adjust the chair height by lowering it about one inch. Your feet will be firmly on the floor to maintain correct posture.

Measure from floor to top of kneecap __________
This measurement should be height of chair with 2-4 degree forward tilt while you are sitting in chair. Your knees should be slightly lower than your hips.

Tip: Adjust the height of the seat so that the front of your knees is level or slightly below level and your feet are firmly on the ground. The mechanism to adjust seat height should be easy to reach and operate when you are seated. In most cases there should be no need for you to use a footrest.

Measure length at thigh while seated __________
This determines the correct depth of the seat to fit your legs properly. If the depth is not correct your spine is not properly supported. To check this you should have a fist size space between the end of the chair and the back of your leg.

Tip: When you sit in the chair the seat should be at least one inch wider than your hips and thighs on either side. The seat should not be too long for your legs - otherwise it will either prevent you from leaning fully back against the lumbar support or it will catch you behind the knees. Most ergonomic chairs have a seat with a waterfall front that prevents it from catching you behind the knees. The seat should be contoured to allow even weight distribution. Most of all, it should be comfortable to sit on.

The back rest needs to support your lumbar curve. While using your computer the back rest needs to come forward to support the small of your back. Adjust height of backrest to accommodate the curve of your back.

Tip: Many chairs have cushioned lumbar supports that can be adjusted up and down, forward and backward to best fit your shape. Ideally your ergonomic chair back can be adjusted from the seated position and has 5-7 increment height adjustments.

2. WORK SURFACE - proper height adjustment.

Measure from floor to elbow while seated __________
This measurement is the ideal height of your desk work surface. This will allow you to access your work without bending over to reach it and allows the open angle of your body, promoting good posture. Rest your hands in your lap, the natural relaxed posture for most people. Since bending or twisting from the waist will give an inaccurate measurement ask a friend or coworker to measure for you.

Tip: Make sure that your computer components (keyboard, mouse, monitor) are placed on a stable working surface (nothing that wobbles). If this work surface is going to be used for writing as well as computer use a flat surface that is between 28"-30" above the floor. Choose a keyboard that is height adjustable, allowing you to tilt it down away from you slightly for better wrist posture. You should be able to use the mouse with your upper arms relaxed, as close to your body as possible, with your wrist in a comfortable and neutral position.

3. KEYBOARD TRAY - negative tilt is beneficial.

Measure from floor to wrists while resting __________
This measurement usually is about 1 1/2 - 2 Inches below the desk work surface. The negative slope of the keyboard tray has been proven the most neutral posture for wrist/hand alignment. Support your palms, not your wrist, while typing.

Ergonomically ideal typing posture: Negative slope keyboard support In the ideal typing posture the keyboard is below seated elbow height. The keyboard base is gently sloped away from you so that the key tops are accessible to your hands in a neutral posture. In this position your shoulders, arms, neck and back can relax. Also, in this slightly reclined sitting position your lower back rests against the lumbar support of the chair, your elbow angle is opened to promote circulation to your lower arm and hand, your abdominal angle and the angle behind your knees are opened to promote blood circulation. Your feet should rest firmly upon the floor.

4. MONITOR HEIGHT - look straight on monitor.

Measure from floor to eyebrow __________
Your head weighs about 8 pounds, so it is essential to place the monitor at the correct height to avoid looking down or up at the monitor. An arm's length away is the ideal distance for monitor placement. An anti-glare filter is a great way to reduce unnecessary glare and eyestrain.

Tip: Place your computer monitor directly in front of you and facing you, not angled to the left or right. This helps eliminate too much neck twisting. Use the screen scroll bars to ensure that what you're viewing most is in the center of the monitor rather than at the top or bottom of the screen.

5. DOCUMENT HOLDER - vertical eye movement is best.

Place your documents in front of you! This avoids twisting your neck and shoulders to look at a document. The line of vision is vertical and will reduce eyestrain as well.

Tip: Use an adjustable ergonomic document holder, preferably in-line with the computer.

This is your personal workstation footprint. However, this procedure may not meet all of your needs. If you are still having problems after following this procedure, you should contact your health care provider.