With work-from-home becoming a norm in recent times, little consideration is given to the workstation. Prolonged work in front of a computer in an awkward position can result in muscle fatigue, aches and pain, ultimately affecting the work output and the quality of life.
Ideal posture
The ideal posture while sitting in front of a computer is a neutral position without stress to any part of the body. The head, neck and torso should face forward, the shoulders should be relaxed, the elbows should be close to the body and the wrists should be in a neutral position.
Computer position
The screen of the monitor should be placed at a distance of around 20 to 40 inches from the eyes, with the upper edge of the monitor at or slightly below the eye level. The keyboard and mouse should be placed at a height that allows the wrists to be in a neutral position. There should not be any clutter below the desk.
Type of chair
The chair should be stable with a base with five legs, comfortable with a soft seat with rounded edges and with a lower back support. While sitting on the chair, the thighs and legs should be in a neutral position, with the inner side of the knee slightly above the edge of the seat. The height of the chair should be adjusted so that the feet can rest comfortably on the ground.
In addition to sitting right, frequent short breaks with standing or moving around are recommended to help the muscles recover from any stress and reduce the strain on the eyes.
Reference:
https://www.osha.gov/etools/computer-workstations/checklists/evaluation
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