Correct Posture for Working at a Computer

Correct computer posture is a neutral, supported, and movable position: feet flat, hips slightly higher than knees, lower back keeping its natural curve, shoulders relaxed, and the top of the screen near eye level about an arm's length away — held loosely, not rigidly.

THE NEUTRAL POSITION, HEAD TO FLOOR

Work down the body: head balanced over your shoulders (not pushed forward), eyes meeting the top third of the screen at arm's length, shoulders down and relaxed, elbows near your sides at roughly 90°, lower back supported in its natural curve, hips slightly above the knees, and feet flat on the floor or a footrest. This is a starting point to return to often — not a pose to freeze in. The best posture is the next one: shift and reset regularly.

  • Head stacked over hips, not jutting toward the screen
  • Screen top near eye level, about an arm's length away
  • Elbows ~90° and close to the body; shoulders relaxed
  • Feet flat, hips a touch higher than the knees

Start from the chair, not the screen

Set the chair first: raise it until your feet are flat and your hips sit slightly above your knees, then use the lumbar support so your lower back keeps its inward curve. Everything else stacks on this base. If your feet dangle, add a footrest rather than dropping the seat and losing thigh support.

Position the screen to your eyes

Bring the screen to you instead of leaning to it. The top of the monitor should sit at or just below eye level, roughly an arm's length away, so your head stays balanced over your shoulders. A low laptop screen is the most common cause of forward-head posture — raise it on a stand and use an external keyboard.

Hold it loosely and keep moving

Neutral posture is a reference point you come back to, not a clamp. Static stillness — even in a good position — fatigues muscles, so build in movement: stand, stretch, or change posture every 20–30 minutes. The hard part is noticing when you've drifted out of neutral. unhunch scores your posture live through your webcam and nudges you when you slouch, so 'come back to neutral' happens automatically through the day, with all detection on-device.

Knowing the correct posture is the easy part — holding it all day is the hard part. unhunch watches your posture in real time and nudges you back to neutral when you slip, on-device with nothing uploaded. $14.99 one-time, 30-day free trial, 7-day money-back guarantee.

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FAQ

What is the ideal angle for my elbows and knees at a computer?
Aim for roughly 90° at both, give or take. Elbows stay close to your sides with forearms about parallel to the floor, and knees sit near hip level with feet flat. These are comfortable defaults, not exact targets — adjust to keep your shoulders relaxed and your lower back supported.
How far should I sit from my monitor?
About an arm's length away — roughly 50–70 cm for a typical monitor — with the top of the screen near eye level. Larger screens want a little more distance. If you find yourself leaning in to read, increase the text size before sacrificing your posture.
Is unhunch a medical device or a cure for back pain?
No. unhunch is a posture-awareness tool, not a medical device, and it does not diagnose or treat any condition. It watches your posture through your webcam and nudges you when you slouch, which helps you build better habits over a workday. If you have persistent pain, see a clinician.
Do I need any special hardware to use unhunch?
No extra hardware. unhunch runs in the browser using your existing webcam on Chrome or Edge. There is no app to download and no signup needed to start.