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Posture advice for working while seated

André Lota Guia Physiotherapist / Osteopath

For several years, sedentary desk work has gained an increasing prevalence, with an explosive peak observed in the last year, due to working from home associated with the pandemic.

These facts have contributed to the increase of pain in the spine, avoidable with the correct postural care.

Osteopath and physiotherapist André Lota gives us some advice.

  • Choose a chair that respects the curvature of the spine.
  • Adjust the height of the chair so that your feet rest completely on the floor, or place a footrest so that your thighs are parallel to the floor.
  • If the chair has armrests, adjust them so that your arms rest smoothly on them, with your shoulders relaxed. If the chair does not have this support, adjust the entire body to the table, so that it is the one that supports your arms.
  • Place the PC mouse in an easily accessible location on the same surface as the keyboard. When typing with it, keep your wrists in a straight position, your arms close to your torso, and your hands at the same height as your elbow, or a little lower.
  • It is advisable to use keyboard shortcuts, in order to reduce the usage of the mouse.
  • Try not to answer the phone at the same time as you type on the keyboard so that you do not have the temptation to place the phone between your shoulder and neck. If possible, use the “loudspeaker” function or headphones with a microphone.
  • If your chair is too high and you are unable to adapt your height, use a footrest. Preferably, this support should be mobile / tilting, allowing the feet to rest, but also mobilising them, contributing to the activation of lower limb blood circulation.
  • Make sure there is enough space under your desk/table for your knees, thighs, and feet. If the surface is too low and cannot be adjusted, place some sturdy blocks under the table legs. If, on the contrary, the surface becomes too high for you, raise the chair.
  • Place the monitor directly in front of you, about 1 arm's length away. The top of the monitor should be at eye level or slightly below and always directly behind the keyboard.
  • If you have bifocal lenses, lower the monitor about 3-5 cm for a more comfortable view.
  • Position the monitor so that the strongest light source (window or lamp) emerges/stands on its side.


30th March 2021

30, March 2021