Before discussing on how to set your computer workstation, let’s have a look at the concept of neutral body positioning. This can be defined as a comfortable working posture with a natural alignment of all your joints from head to toes. This method of neutral positioning helps you reduce the stress and strain on the muscles, tendons, and skeletal system thus reducing the risks of developing a musculoskeletal disorder (MSD). If you are a person who would like to maintain neutral body postures while working at the computer workstation, then you should be considering the following instructions:
- Ensure that your hands, wrists, and forearms are in a row, straight, and almost parallel to the floor.
- Ensure that your head and torso are in-line with head slightly bent forward, facing towards the front, and balanced.
- Ensure that your shoulders are at ease with upper arms hanging normally at the sides of your body.
- Ensure that your elbows are close to your body and bent between 90 and 110 degrees.
Fig. 1 – Elbow angle
- The feet should be either supported by a footrest or should be relaxing on the floor.
Fig. 2 – Footrest
- While leaning back or sitting in a vertical position, ensure that your back is supported fully with firm hold on the lumbosacral area.
- Your seat should be well padded in order to support your hips and thighs.
- Ensure that your knees and hips are in almost the same height with your feet slightly forward.
Even though you are positioned in the best of the postures at your workstation, it is not healthy to continue in that posture for long hours. It is ideal to change your position every now and then. The following are some tips to reduce your strain from continuing in the same posture in front of your computer.
- Your chair and backrest have to be adjusted at regular intervals.
- Your fingers, hands, arms, and torso need to be stretched periodically.
You need to stand up, stretch your back muscles, and stroll around for a few minutes now and again.