Office chair ergonomics can be a complex topic. My goal is to explain it in an easy, understandable, actionable process. I like to provide the minimal amount of information, that will yield the most results for desk worker health.
This article will be debunking one of the most common posture myths. “Sit up straight” is not exactly clear advice. And although it could correct a desk worker from slouching forward, it could cause other postural dysfunction.
Sitting up too straight could take our spine out of a neutral position and cause it to be overextended. More specific, accurate advice would be to, “Sit with a balanced, neutral spine.”
This article is not professional medical advice. It’s based off my personal experience and opinions. For years, my poor computer posture caused muscle tension, inflammation, and chronic pain. Bad posture also decreased my mental clarity, energy level, and work productivity.
All the workplace wellness tips I write about are directly related to improving posture at a computer. We are our own primary caretakers. Do your research. Make good decisions. And be the best advocate possible for your own healthcare.
Computer Posture: Why sitting up straight hurts
The average computer desk worker is guilty of slouching forward to some degree. Slouching may be their constant position, or they might fall into it gradually by the end of the workday. Either way, working in this compromised, slouched position has created repetitive strain injuries. These injuries then hurt, and work against us, when we try to sit up properly.
Another reason why sitting up straight hurts, you might be “sitting up too straight.” This causes a desk worker to lose the lumbar curve in their spine, which can lead to overextension of the rest of the spine. Sitting with an overextended spine for long periods of time can be just as destructive to our muscles and tendons, compared to slouching forward.
How to sit with a balanced, neutral spine position
Before we even sit down in a desk chair, we need to understand the natural curves of the spine. There are 5 regions of the human spine. This article will focus on the top 3 regions. The cervical, thoracic, and lumbar regions.
Take a look at the spine on the right hand side in the below image. This is viewed from a right side angle. This is what a neutral spine position looks like. Notice the very slight curves throughout each of the top 3 regions. Mastering these natural curves of the spine is critical for finding the best ergonomic sitting position.
The sacral and coccygeal are the other 2 regions of the spine. Even though these regions are at the base of the spine, I focus more on the activation of my glutes when it comes to supporting my torso (while sitting at a computer). Once I have a stable, balanced foundation in my glutes, I focus my awareness on the natural curves in the cervical, thoracic, and lumbar regions of the spine.
Once we understand the natural curves of the spine, it takes a very high awareness to know if we are maintaining that neutral spine position when we are in a comfortable computer posture.
Frequently asked questions about computer posture
What is the most ergonomic way to sit?
Now that we know how to maintain a neutral spine position, the next 3 most important variables of an ergonomic sitting position are:
- Eye level even with the top of the monitor screen
- Elbow level slightly higher than desk level
- Feet flat on the floor (or a footrest)
For a more specific process on how to create an ergonomic workstation, download my free ebook titled 3 Ways to Improve Computer Posture Immediately! This book is only available in ebook.
And yes, foot position is a very important factor of comfortable computer posture. Incorrect foot position caused excess muscle tension throughout my legs, as well as joint dysfunction in my ankles. I ended up needing 3 ankle surgeries to correct this computer-related injury. To learn how to avoid this posture mistake, check out my article titled How to Position Feet When Sitting at a Computer.
How can I improve my posture at my desk even further?
To take your sitting ergonomics to the next level, check out my book titled 45 Ways to Improve Computer Posture. I wrote this book to be the resource I wish I had back in 2002, when I first started sitting at a computer for long periods of time. It’s written for the part-time athlete who sits at a computer desk full-time.
This book is a quick read, only 57 pages long. It’s a computer ergonomics guide that covers topics like posture, sleep, hydration, and breathing. All of these are directly related to how good, or bad, our computer posture is. “45 Ways” is available in both ebook and paperback.
How do I stop my neck from hurting when using a computer?
The first step is to make sure you don’t have forward head posture. This is when our neck extends forward towards our computer monitor. It leaves the head in front of the torso, which causes the neck muscles to work overtime in order to support the head. Keeping our head balanced in a neutral position above our torso is the first step to prevent computer neck pain.
Once I corrected my forward head posture, I still had chronic pain and muscle tension in my neck. I corrected all this muscle confusion in my neck by using a device called the Iron Neck. (This is not paid promotion. I’m not compensated by Iron Neck. I bought their product with my own money).
I enjoy sharing my experience with this product because without it, I still wouldn’t have healed my computer neck pain. Because I tried literally everything else: physical therapy, deep tissue massage, acupuncture, chiropractic, the list goes on. To learn more about how the Iron Neck helped me, check out my article titled Iron Neck Review.
THANKS FOR YOUR INTEREST IN COMPUTER POSTURE.
If you’ve read this far, congratulations! You’re taking valuable steps to reduce computer-related injuries by improving your posture. That’s something to be very proud of!
If you liked this article on why sitting up straight hurts, check out my book titled 45 Ways to Improve Computer Posture.
This book is a great supplement to the article you just read. It covers healthy ergonomic habits like posture, sleep, hydration, and breathing.
I wrote this book to be the resource I wish I had back in 2002, when I first started sitting at a computer for long periods of time.
Go to SittingPosture.com/book to learn more.
Take care,
Todd Bowen