Video:How to Sit in Front of a Computer

Transcript:How to Sit in Front of a Computer

Hi I'm Ron Lipsky from About.com. When people talk about back problems, often they think of hard labor and heavy lifting. But nowadays most back problems come from sitting in front of a computer and working. Today I'm going to share some tips on how to avoid back problems by sitting correctly, adjusting your posture and your workspace.

Tips for How to Sit in Front of a Computer Properly

One of the most important things is how you're sitting. Make sure your hips are pushed all the way back in your chair, giving your lower back as much support as possible. It's also important to adjust the height of your chair so you are sitting correctly in front of your monitor and keyboard.

The placement of your monitor is also important as well. It's not great for your eyes so you want to make sure you're at least an arm's length away from it. If you're sitting correctly, your shoulders are going to be straight and facing the monitor exactly. Try to keep it at eye level so you're not bending or stretching in order to see it.

The placement of all your tools on your workspace is very important as well. This can include your phone, pen and paper, whatever it is that you're reaching for frequently. Try not to put them in a place where you're stretching really far or reaching away in order to get them. And your keyboard and mouse should always be right in front of you with your keyboard at the center of your body so you're not bending your arms too much while you're typing. Sometimes, no matter how hard you try or how much you think about it, you're still going to find yourself making a U-shape with your back and leaning in toward your computer.

The best way to make sure that doesn't happen is to have some sort of foot support, a pack of paper, a phone book, or an actual foot support that's sold at a back store, the best solution. With your feet up, your body is kind of forced back into the sitting position you want to be and you're going to benefit a lot from the pressure on your lower back being relieved. Your body needs rest so the best piece of advice I can give you is, every hour take a break. Get up, walk around for a minute, stretch your legs and try to make your body feel a little different so you don't end up curled up in a ball in front of your computer.

Keeping Limber as you Sit in Front of a Computer

Now if you can't get up, here are a few quick things you can do at your desk even while you're working that will help your body stay limber and keep going. One of them involves your feet. Just put the balls of your feet down on the ground and push, exercising your calves. You should feel your lower body lifting up out of the chair a little bit. Use those arms to push yourself up just a little bit. Push yourself up so your body is coming off the chair.

It's the little things during the day sitting in front of the computer that can really save your back and your body. Don't make yourself a victim of your job. Thanks for listening. Hope I helped you out with some tips. And remember, if your back is really hurting, go see a doctor. For more information, go to About.com, and I'll see you next time.