Typing Posture: Set Up Your Desk for Comfort

Good posture won't make you faster overnight, but discomfort will certainly slow you down. A few adjustments go a long way.

Chair and desk

• Sit back with your lower back supported and your feet flat on the floor.
• Adjust the chair so your elbows are roughly at keyboard height and your shoulders are relaxed.

Hands and wrists

• Keep your wrists straight, not bent up or down.
• Don't rest your wrists on the desk while typing; let your hands float, and rest them between bursts.
• Use light keystrokes. You don't need to press keys to the bottom.

Screen

• Place the top of the screen around eye level, about an arm's length away.
• Reduce glare from windows and lights.

Breaks

Change position and stretch your hands every half hour or so. Short, frequent breaks are better than one long one.

For more detailed guidance, see the U.S. Occupational Safety and Health Administration's computer workstation guide. If you have pain that persists, talk to a health professional.

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