By Craig Barton, MSPT

To best arrange your computer workstation, it’s helpful to understand the concept of neutral body positioning. This is a comfortable posture in which your joints are naturally aligned. Working with your body in a neutral position reduces stress and strain on the muscles, tendons and skeletal system and reduces your risk of developing a musculoskeletal disorder.

Following are important considerations when attempting to maintain neutral body postures while working on a computer:

• Hands, wrists and forearms are straight, in line and roughly parallel to floor.
• Head is level or bent slightly forward and generally in line with torso.
• Shoulders are relaxed and upper arms hang normally at side.
• Elbows stay in close to body and are bent between 90 to 120 degrees.
• Feet are fully supported by floor or footrest.
• Back is fully supported with appropriate lumbar support when sitting or leaning back slightly.
• Thighs and hips are supported by a well-padded seat and generally parallel to floor.
• Knees are about the same height as hips, with feet slightly forward.

  Regardless of how good your posture is, working in the same posture or sitting still for prolonged periods is unhealthy. Throughout the day, you should frequently change your working position.

• Make small adjustments to your chair or backrest.
• Stretch your fingers, hands, arms and torso.
• Stand up and periodically walk around for a few minutes.

Craig Barton is a physical therapist with SCOR, Sierra Center for Orthopaedic Rehabilitation, the physical therapy centers for Reno Orthopaedic Clinic. The Sparks SCOR is in Sparks Medical Building, 2385 E. Prater Way, Suite 307 (adjoining Northern Nevada Medical Center). For more information, please call 785-3441.

Northern Nevada Medical Center 2375 E. Prater Way, Sparks, NV 89434 775-331-7000