Sitting at a Computer Can Be Tricky – 10 Ergonomic Tips for a Healthy Work Life

Introduction: Why Your Desk Setup Matters

In today’s digital world, most of us spend hours in front of computers — working, studying, or connecting virtually. While technology enables productivity, prolonged sitting and poor posture can silently harm your body. Over time, it can lead to back pain, neck stiffness, carpal tunnel syndrome, obesity, and even cardiovascular issues.

At PACE Hospitals Hyderabad, specialists in orthopaedics, physiotherapy, and occupational health emphasize that “how you sit is as important as how long you sit.” By maintaining proper posture and following ergonomic habits, you can prevent injuries, improve circulation, and boost your overall well-being.

Begin by pushing your hips all the way back in your chair. Adjust the seat so that your feet rest flat on the floor, and your knees are either level with or slightly below your hips.

• The chair’s backrest should support the natural curve of your lower back.
• Set the recline angle between 100°–110° for comfort and proper alignment.
• If needed, use a small pillow or lumbar roll to support your spine.
• Adjust armrests so your shoulders are relaxed — or remove them if they cause strain.

PACE Hospitals - Physiotherapy Tip:  If your chair has an "active back" feature, use it to shift positions regularly, preventing stiffness and pressure on your spinal discs.

Position your keyboard directly in front of you, centered with your body. Keeping your elbows close to your sides, forming a 90°–100° angle.

Avoid stretching forward or sideways — it strains your shoulders and wrists.

Your shoulders should remain relaxed, with straight wrists and slightly open elbows. If your keyboard tray allows, tilt it away when sitting upright or tilt it forward slightly if you’re reclining.

This keeps your wrists in a neutral position, helping to lower the risk of repetitive strain injuries such as carpal tunnel syndrome.

Soft wrist rests can offer comfort but avoided leaning on them while typing. Use them only to rest your palms between keystrokes.

Place your mouse or trackball close to the keyboard, ideally at the same height, to minimize shoulder and arm movement.

PACE Health Tip: Learn mouse-free shortcuts to reduce wrist strain and increase efficiency.

The way your monitor placed determines your neck and back posture throughout the day.

Follow these simple guidelines:

• Center the monitor directly in front of you, not off to the side.
• Keep the top of the screen 2–3 inches above eye level.
• Sit one arm’s length away from the screen.
• Tilt the screen slightly backward (10°–20°) to reduce glare.
• Adjust curtains or blinds to avoid reflection from windows.

If you wear bifocals, lower the screen slightly to avoid neck extension.

If you refer to documents while typing, use an in-line copy stand between the keyboard and monitor.

If that's not possible, use a document holder beside the monitor to prevent repetitive neck movement.

Keep frequently used items — like your phone or notepad — within easy reach to avoid awkward stretching.

PACE Suggestion: Use a headset or speakerphone to eliminate neck strain from cradling your phone between ear and shoulder.

An articulating keyboard tray allows for better posture flexibility. It should:

• Accommodate both keyboard and mouse
• Enable leg clearance
• Have adjustable height and tilt

If unavailable, adjust your chair or desk height manually. Use a footrest if your feet don’t touch the floor comfortably.

Prolonged sitting can slow blood circulation, tighten muscles, and even impact your metabolism.

Try the 20-20-20 rule:

A simple eye exercise to prevent digital eye strain: every 20 minutes, look at 20 feet away for at least 20 seconds helps to ease eye strain and refresh your focus.

Additionally:

• Stand or walk for 2–3 minutes every 30 minutes.
• Stretch your arms, back, and legs.
• Use sit-stand desks or active chairs when possible.

At PACE Hospitals, physiotherapists recommend 5–10 minutes of light stretching every hour — especially if you work long desk hours.

Perform simple resistance exercises to strengthen your fingers, wrists, and forearms.

Try this routine 4–6 times a day:

• Stretch your fingers wide, hold for 5 seconds.
• Gently push back on your fingers with your other hand to stretch tendons.
• Rotate wrists clockwise and counterclockwise.
• Do 15 slow resistance reps per hand.

These micro-movements prevent stiffness and improve blood flow to tendons, reducing your risk of carpal tunnel and forearm fatigue.

Sit upright with hip all the way back in the chair and keep your feet flat on the floor, knees level with hips, and back supported. Keep your monitor at eye level and keyboard centered.

Use wrist rests only between keystrokes, keep your keyboard flat, and avoid bending your wrists upward while typing.

Yes. Extended sitting increases risk of obesity, heart disease, diabetes, and spinal issues. Regular movement improves blood circulation and posture.

If pain persists for over two weeks or you experience numbness, tingling, or weakness, consult a physiotherapist or orthopaedic specialist at PACE Hospitals.

PACE Hospitals provides comprehensive ergonomic evaluation, physiotherapy, and spine care with modern diagnostics and personalized rehabilitation programs.