Posture - sitting in front of the computer

my back hurts, and it's just getting to me.

i have a little wheeled computer/desk-chair,
but i am always kind of hunched over and
staring blankly at the computer screen.

then i wonder why my back aches the way it does.
i've got pains that go right up to my shoulders and stay there.

seems like i would have figured it out by now,
that i probably need a new chair or something.
but the bigger problem i think, is my posture,
and the fact that i don't pay attention to it
until it starts to hurt me.

so i'm just wondering how i might sit better...

 

try raising your monitor up a bit--put a couple of thick textbooks under it or something. if your eyes have to be up higher to see the monitor better, then your bod might automatically straighten your spine out for you.

 

WRONG:



RIGHT:


The second photo shows the correct posture, although personally I'd have her either way!

Here are the details on the above photos:
http://ergo.human.cornell.edu/dea651/dea6512k/CornellHealthFair/incorrectworkstation.htm

Some tips of my own:

Always make sure your lower arms are straight and you're not having to bend your wrists or lift your arms up to use the mouse/keyboard. Make sure you're looking down on the monitor with your eyes about level with the top of the screen. Make sure you have wrist rests infront of your mouse and keyboard if you feel uncomfortable without them (they really help support your wrists). Make sure you're sat back against the back of your chair and not curled up.

The most important thing is to make sure that your chair/desk/monitor etc are all set up properly so that you have to sit correctly. If you do this then you won't need to even think about what you're doing.

My method is to start with the chair height. I have long legs so the chair has to be high up. From this height, I know where my arms naturally fall and I got a table at that height (quite a low table actually, just above my legs, since my arms are also unusually long). The monitor is on an adjustable arm, so I can easily set it to any height. I move it back and forth all the time. And I have nice wrist rests made out of soft squidgy gel packs.

If you're using a computer a lot, make sure you keep looking away from the screen every now and then to avoid straining your eyes (looking out the window is ideal). Also, give your arms regular exercise: raise your shoulders a few seconds to increase blood to the arms, spread your fingers out, and twist your hands round from your wrists. Take regular breaks. Even if you're busy, at least stand up every now and then. You'll benefit from it.

Never look at a screen that has the glare from a window reflecting from it. This will give you serious eye strain. And never use a CRT (traditional) computer monitor with a screen refresh rate set below 75Hz — that will give you a major headache! I personally wouldn't use anything less than 100Hz (Right click on desktop, select properties > Settings > Advanced > Monitor > and look for the refresh rate settings.)

Finally, whenever you're using a computer, never commit suicide. This can seriously damage your health.

 

wow, thanks for the help

 

The interesting thing is I don't use correct posture while using the 'net. The things is I don't have a chair in my room, so I sit on the floor while using the 'net. Right now, I'm lying on the left side of my body. Sometimes, my back hurts after I use the 'net.

 

Sitting on the floor!?

Hmmmm. Well, make sure you've got something soft to lie on! (I'd get a chair!)

 

I experience back, neck, and shoulder pain. It is very tense in my traps and i'm only 20! What can i do?