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At home, at school or college, at work, or on the move, more and more of us are spending large parts of our day using a computer. Sitting for prolonged periods of time in front of screens can be a major cause of back pain.


Sitting in a static posture can cause increased stress in the back, neck, arms and legs, and can add a tremendous amount of pressure to the back muscles and spinal discs. To help combat this, maintain a better computer posture and protect your back. Sitting badly often affects your body’s ability to deal with stress.


Good posture means your bones are properly aligned and your muscles, joints and ligaments can work as nature intended. Long-term effects of poor posture can affect bodily systems (such as digestion, breathing, muscles, joints and ligaments), a person who has poor posture may often be tired or unable to work efficiently or move properly. Take regular breaks. Never sit at the computer for more than 40 minutes; less if possible.

Essential adjustments

Always take time to adjust your chair, particularly if you share your computer. Your seat should be adjusted so that your feet are flat on the ground, your knees bent, but with a slope from your hips to the knees.


You should end up with your hips higher than your knees and your eyes level with the top of the computer screen. Relax when sitting into your chair, making sure you have your bottom against the seat back with your shoulder blades touching the chair. Arms should be flat and your elbows level with the desk.


Use a seat with arm rests. When you take a break, walk around and stretch a little.

For further advice on computer posture or to make an appointment at our clinic in Bromsgrove, call

01527 831 467

We cover the Worcestershire and Birmingham areas.

Are you sitting comfortably?

Computer posture


• The head should be over the shoulders and in line with the buttocks.



• The seat should tilt forwards and the chair have a rocking action. Adjust seat height so the hip joint is higher than the knee joint.



• Place one foot in front of the other. Alternate feet position during the day. Movement is essential. Try to move away from the screen every 20 to 40




• The middle row of the keyboard should be level with the elbow. If the desk is low use a desk block to raise it.



• The top of the VDU screen should be level with the eyes and not lower than 15 degrees at the base.

Computer posture