Geske Chiropractic

Correct Seated Posture

Correct Seated Posture

 This picture is an illustration of the correct chiropractic seated posture while at a computer screen or desk.     

 As a chiropractor in Costa Mesa, I am asked all the time “what is the correct or best posture while working at my desk.”  I will try to describe, in more detail, this correct chiropractic posture while at a desk or computer station.     

Starting with the lower extremity:  Your feet should be flat on the floor.  You can use a foot stool or rest also, as long as it does not bring your knees up higher than your hip joints.  Your knees should be at at 90 degree angle with your thighs supported by the chair, but without the chair pushing into the back of your knees.  Your hips should also be at a 90 degree angle with the trunk of your body and thighs.     

Your lower back should be supported with a lumbar support or cushion if  you have lower back pain or a decreased lordotic curve in your lumbar spine.  Otherwise “sitting up straight”, not leaning forward or backward is proper chiropractic form.  Also if you have lower back pain, a chiropractic adjustment will have an enormous benefit to you and your lower back.     

Your face and head should be about 27 – 29  inches away from the front of the computer screen or reading material centered over your body trunk.  You do not want your head too far back or forward as this will cause muscle strain in the upper back and neck.  There should be a maximum downward angle of 35 degrees.  It is even better if your eyes looked straight ahead at the top 1/3rd of the computer screen.   

Your arm and wrist position are very important because of the amount of time one spends on computers.   Correct chiropractic and body alignment are essential for proper function and to minimize damage to joints that cause pain.  Your elbows should rest comfortably at your side with a 90 degree angle between your arms and forearms.  Your wrists should be straight and in-line with your forearms.  The wrists can be supported by wrist pads, but ultimately you want the muscle strength in your wrists to support proper position on their own.    

One thing that is not shown in the above picture are arm rests.  If your chair has arm rests and you like to use them, make sure that your elbows are not pushed up causing your shoulders to shrug.  The elbows should hang next to your side or lightly touch the arm rests.  If your chair has arm rests and they are not adjustable, I would advise you not to use them, remove them, or use a different chair that fits your body and supports proper posture. 

I hope this helps you work more productively and enjoy the time you spend while on your computer.  If you have any questions please call me at my office. 

-Written by:  Dr. Dean A Geske, a Costa Mesa Chiropractor in Orange County