When it comes to establishing the best approach to healthy work posture, understanding the concept of neutral body location is essential. This is a relaxing working position in which your joints are placed organically. Working in a neutral position decreases strain and pressure on your muscles, tendons, and skeletal system, reducing your risk of musculoskeletal problems. When aiming to maintain neutral body positions while working at a computer workstation, keep the following points in mind:

  • Hands, wrists, and forearms are straight, in-line and roughly parallel to the floor.
  • The head is balanced, level, and front facing. In most cases, it is parallel to the torso.
  • Shoulders are relaxed, and upper arms hang at the side of the body as they should.
  • Elbows are bent between 90 and 120 degrees and kept close to the torso.
  • If the desk height is not adjustable, a footrest or the floor can be used to support the feet.
  • When sitting vertically or leaning back slightly, the back is fully supported with proper lumbar support.
  • Thighs and hips are normally parallel to the floor and supported.
  • With the feet slightly forward, the knees are about the same height as the hips.

Working in the same position or sitting stationary for lengthy periods of time is unhealthy, regardless matter how good your working posture is. Throughout the day, you should rotate your working position in the following ways:

  • Make little changes to your chair’s or backrest’s position.
  • Your fingers, hands, arms, and chest should all be stretched.
  • Periodically, get up and walk about for a few minutes.
  • Perform various tasks while standing: computing, reading, talking on the phone, and attending meetings.

Improving Posture

These four reference postures are all instances of body posture adjustments that give the body with a neutral state.


upright postureThe chest and neck of the user are roughly vertical and in line, the thighs are roughly horizontal, and the lower legs are roughly vertical.


With feet slightly apart, the user’s legs, torso, neck, and head are approximately in-line and vertical. While in this position, the user can additionally raise one foot on a rest.


declined postureThe user’s thighs are angled, with the buttocks higher than the knee and a greater than 90-degree angle between the thighs and the body. The legs are erect while the torso is vertical or slightly reclined. This position should not make it difficult to access the keyboard or see what’s on the monitor.


reclined postureThe user’s body and neck are straight, and the thighs are reclined between 105 and 120 degrees.

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