Sitting Classroom

If we work with computers it is very likely that we spend a lot of time sitting at them, perhaps more time than we spend doing anything else.  That time is often spent sitting in a chair that’s too low, with a desk that’s too high, and our necks bent down looking at a screen at an angle that makes us feel like Quasimodo.That can result in all sorts of nasty stuff, like eyestrain, shoulder pain, back pain, arm pain, wrist pain, and neck pain.

great importance that we get good at doing correctly. No you don't have to stand. Follow the following tips for sitting. There is a great youtube video at the end that should have you sitting pretty.

1. Get a Good Chair

You probably spend more than a third of your existence at a desk chair, so do what you can to make sure you’re setting in a chair that is not destroying your spine! You don’t need to spend hundreds of dollars on a great chair (unless you can afford it) – you simply need a chair that has an adjustable height so you can set it so your feet are comfortably on the floor, a solid cushion to sit on, and good lower back support.

2. Keyboard & Mouse

Desk height is something that most of us can't control, so we will have to adjust our chair and desk space to be the most ergonomic. The following tip assume that you are sitting with good posture, not slumping in your chair.

  • Don't Shrug Shoulders

  • Wrist should be neutral not extended.

  • Elbows slightly greater than 90 degrees

  • Avoid having to reach for mouse

Laptops are just not built to allow for good form. They are built for compactness. It might be wise to buy an external keyboard if you use it for long hours.

3. Adjust your monitor

You want your monitor to be such at a level where you can look straight ahead and not have to adjust your neck angle to view the screen. You can use just about anything to raise the height of your monitor from special stands to books. Just make sure it is safe and stable. Also consider adjusting the monitor settings so they do not cause a strain on the eyes. You should not need to squint to read the words on the screen.

Laptops are again portable but can be lacking in terms of ergonomics. They do make special stands for them or you may improvise.

4. Move, Move, Move!

Our bodies are designed to move, they are not designed to sit in one position all day.


You should be shifting, stretching, walking, bending, doing yoga poses, squatting, standing and maybe even jogging or running.

  • Do plenty of TPR during class find creative ways to move.

  • Stand between every class. Stretch and walk if possible, march in place if you can't move about.

  • Ankle pumps and calf raises during class.

  • Keep exercise equipment and water in class.

The information on this website is for general information purposes only and is not intended to diagnose, treat, prevent, or cure any disease.

The sole purpose of this site is to serve as a resource of online ESL teachers. To educate and promote safe occupational health measures that to enhance the teaching experience.