Using balanced spinal posture throughout the day can greatly minimize stress producing pain of the ligaments, joints, and discs of the spine. When these structures are under excessive load, they can become overstretched and inflamed. Practicing good spinal posture can reduce this contributing pain producer.

Legs and Feet

• Plant feet firmly on floor or-if not possible-use a foot stool
• Keep thighs parallel to floor
• Ensure leg clearance from table or keyboard tray

Lower back Support

• Use a chair that provides lumbar support-if adjustable, adjust to maintain an erect sitting posture
• Ideal chairs can be raised or lowered

Neutral Typing Position

• Use an adjustable chair, keyboard tray, or desk/table to achieve the “neutral position” of a straight hand, wrist and forearm
• Keep upper and lower arms at a 90 degree angle to each other
• Position mouse as closely to keyboard as possible to minimize reaching and twisting

Varying Angles and Distance

• Position monitor, keyboard and chair in a straight line Top of monitor screen at or slightly below eye horizon Comfortable, non-straining distance to read monitor (typically 15-30 inches)
• Adjust brightness, contrast and color to comfortable levels
• Avoid glare by positioning away from windows and direct lights
• Keep written work

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