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Sitting Posture and Office Ergonomics


As work demands move towards a more sedentary nature, sitting posture and office ergonomics form a vital component of neck and back pain prevention and treatment.

Sitting posture and ergonomics

  • Don't bend your neck forward. This causes additional stress loading onto your neck,thereby leading to unnecessary neck & shoulder pain.
  • Adjust your desk, monitor, and chair to a comfortable height.
  • The monitor is at eye level.
  • Avoid using your keyboard & mouse with an outstretched hand.
  • Sit with your knees slightly lower than your hips.
  • A footstool may help maintain this proper position if the desk is high & non-adjustable or your leg is not touching on the ground.
  • Sit close enough to the monitor so that you don't have to strain your neck forward in order to see well.
  • Use the armrests to support your arms.

- Last updated 11 Oct 2011,12:19 pm

The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider.

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