Posture at the Computer



The information below is intended to help you align your body for the best functional movement and to help prevent pain and discomfort whilst at your workstation.

Your workplace is required by law to provide a Workstation Assessment for every user. If you require a Workstation Assessment, please contact us for details of our Workstation Assessment service.

Use the Posture Monitor to help you remember the key points of your
workstation assessment and to show you some stretches which should be performed regularly throughout the day to help relieve any muscle tension.


  • Head

Should be located centrally and upright.
Never tuck the phone under your chin whilst using the keyboard or when writing.
If you have a tendency to lean forward, do you need glasses? Are you squinting?

  • Eyes

Should be level and mostly looking straight ahead.
Use your eyes to look gently to each side, rather than making frequent, short movements with your head.

  • Chin

Should be level and pulled back.
Be aware when your chin pokes forward. This will be placing strain on your neck and crushing the area at the base of your skull which can contribute to headaches and neck & shoulder tension.

  • Jaw

Should be relaxed!!! Try not to hold tension by clenching your teeth; holding your jaw to one side or resting your chin on your hand.

  • Chest

Keep your breastbone lifted and the area across your chest open and wide.

  • Neck

Should have a gentle curve at the back. Think about keeping it long!

  • Shoulders

Should be kept down, wide and back. Think about keeping your shoulder blades in towards your spine and down your back.

  • Upper Back

Keep it as straight as you can and resting on the chair back. Do not slump forward towards your screen. You may ned to remove arm rests from your chair to enable you to bring your chair far enough in.

  • Lower Back

Use the lumbar support on your chair to keep the gentle natural curve.

  • Pelvis

Sit squarely on the seat. You should be able to feel you are sitting on those “sitting bones” at the base of your pelvis.

  • Elbows

Should be bent and kept as close to your body as possible to prevent strain.

  • Forearms

Should be relaxed and resting gently on the desk.
You may need to adjust the height of your seat to achieve this

  • Wrists

Should be kept straight forward, not twisted to the side.
Wrists should stay as flat as possible and not flexed upwards.

  • Hands

Keep them relaxed. Ensure you are not gripping the mouse or keeping your fingers rigid whilst keying.

  • Legs

Keep them uncrossed. Allow them to rest gently on the seat.
There should be no pressure on the backs of your legs.
A chair with an appropriate seat size for you should facilitate this. You may need a footrest.

  • Feet

Keep them flat on the floor or footrest.
Do not cross them or rest them on the chair base. This will cause strain throught the pelvis and lead to problems up the spine.

Make a note of how you feel during the day.
If you find this information useful - please let me know!

Be aware if you have pain or discomfort when sitting at your desk or carrying out other activities and seek professional help.

See here for details of remedial and relaxation therapies which may help.
If you are unsure of which therapy to try, please do not hesitate to call me on 07971 207833.

Total Balance - Your Body in balance, Naturally