For best posture, begin with a good workstation

Make station fit from the floor up

To achieve good posture, it is important to make computer stations fit the person as best as possible, says Scott Bautch, a practicing chiropractor in Wausau, WI.

Because the average work station from computer keyboard, to screen, and even the desks and chairs are designed for a person who is 5 feet, 10 inches tall and weighs 155 pounds, most people do not fit the workstation. Therefore, they need to work from the floor up for a proper fit.

This means people need to work around whatever is nonadjustable, says Bautch.

If the keyboard and desktop are nonadjustable, then the chair must be adjusted so arms and hands are at the right height. Also, the floor must be adjusted so that legs are at the right angle and that a person’s feet are touching.

A chair fits correctly if there are two inches between the front of the seat and back of the legs, according to the ACA. Feet should be flat on the floor, and knees should be at a 90-degree angle. If they are not, then a footrest should be used.

For good neck posture, the middle of a person’s chin should be aligned with the middle of the computer monitor. Also, the chair should provide support behind the lower back, says Bautch.