Use these tips to experience better posture, and better spinal health at your desk

1. Picture Provided by
The Arthritic Association
Healthy Posture Unhealthy Posture
TIPS FOR HEALTHY SEATED POSTURE
1) Good sitting posture is sitting fully upright, as if you were a puppet and someone is pulling on the string
attached to your head. Once fully up then back off of that position 10-15%.
2) You should be able to reach the keyboard keys with your wrists as flat, or straight as possibly.
3) Keep the elbows at a 90 degree angle or slightly greater.
4) Keep your monitor right in front of you and adjust the height so that you can hold your neck as close to
neutral as possible the majority of the time when looking at the screen. Scroll things down to the center of the
screen as much as possible.
5) Your chair should be adjusted so that your feet are flat either on the floor or flat on a foot rest if the chair
height has to be up in order to have the screen at the right height.
6) Your hips should be at 90 degrees or a slightly greater angle.
7) Use arm rests as much as possible. They should be at a height that with your arms hanging at your side,
the elbows are slightly below the arm rests.
8) Be sure you know how to adjust your chair. Changes in the back rest position periodically can help with
back fatigue. For example chair locked in the task position for the computer, but when the phone rings reach
down and unlock it so that the backrest freely pivots while you are on the phone so you can lean back, or rock.
9) Make sure that the inward arch of your back is supported in the position shown in the Healthy Posture
picture
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2. HEALTHY OFFICE ENVIRONMENT FOR
YOUR SPINE
Proper Posture when Seated An Option to Stand
- See other side for more - A stand height surface in your office
details - A “sit-stand” desk
Alternate Seating Options
- Kneeling Chairs
- Ergo Ball Chair
Incorporate Movement throughout the day
- Set an alarm on your computer every hour
- Put things you need regularly on the other
side of your office
3234 S. Westnedge Ave.
Kalamazoo, MI 49009
324-2104
“Your Comfort is our
info@thebackplace.com www.thebackplace.com Greatest Concern”