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How To Sit Correctly At A Desk


Too much time spent sitting at a desk incorrectly can cause muscle strain and unnecessary pain. By arranging your desk and repositioning your body, you can make a tremendous difference in the way you feel. It is also important to get up from your desk every 30 minutes or so and move around.

The following steps will help you maintain good alignment and assist in reduced pain.



  • Adjust your chair so your feet are flat on the floor and your thighs are parallel to the floor.
  • If necessary support your feet by placing them on a footrest.
  • Don't cross your legs otherwise you can cut off circulation.

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  • Your elbows should be bent at a 90 to 120 degree angle and by your side.
  • Your wrists should be straight and your forearms parallel to the floor, relaxing your shoulders.
  • Bring your head slightly forward in a balanced position, in line with the torso. Do not lean forward.


  • Place your computer monitor at an arm's length away with the top of your computer screen at eye level.
  • Keep readily used items such as the telephone or computer mouse at close reach.
  • Look away from your computer screen often to give your eyes a rest.

  • Ideally use a document holder attached to your monitor. A standalone document holder, make sure it is at the same height and distance as your computer.
  • If you use the phone constantly, purchase a headset to ease the strain on your neck muscles.
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