Telecommuting: What are the right postures to adopt in front of your computer?

You must adopt a good working posture in front of your computer, otherwise it can lead to pain in the neck, shoulders, back, handles or even in the knees, due to the many hours in a static position.

But then, what is the right posture to respect to protect your body from muscle pain?

You work daily around 7 hours in front of your computer. Without noticing it, the poor positioning of your laptop computer at your workstation can be the cause of most of the pain or musculoskeletal disorders from which most users suffer: tension or bending of the head or neck which during prolonged periods can cause these pains.

Whether it be in the office or telecommuting, using a laptop computer also requires the addition of peripherals such as a remote keyboard and mouse. It is also necessary to position them well in order to limit movement.

For maximum comfort and to avoid neck or back pain, the use of a laptop stand adjustable to several heights is strongly recommended as well as an external keyboard and mouse.

Below, you will find all the tips for positioning your laptop correctly:

  • The shoulders should be relaxed and the forearms resting on the armrests and the desk.
  • The head should be straight and not tilted forward.
  • The screen should be located approximately one arm's length away.
  • The top of the screen should be located approximately at eye level.
  • The forearms should be parallel to your work table.

But what about accessories?

The keyboard

The keyboard should not be too far away or located high so as not to have to stretch your arm or break your wrists, which could generate tension or pain.


Equip yourself with an orthopedic cushion .

The back and the head should be straight, the shoulders relaxed and the forearms close to the body.

hands and wrists must also be relaxed in a natural position, knees slightly lower than hips with a few fingers of space between the back of the leg and the seat. The feet should be flat on the floor, without crossing the legs.

Alternating sitting and standing positions is important to promote blood circulation and relieve tension from the sitting position that can be felt in the legs or back.

Get up regularly to take breaks, do not hesitate to make your conference calls or your calls standing while moving in order to activate the blood in your body.

Don't miss our Teleworkers program.