Computer-related injuries are a common cause for muscle tension and chronic pain. Computer posture can be a complex topic. But my goal is to simplify it as much as possible.
Pain-free, proper posture for computer use is an attainable goal. If you’re reading this article, congratulations! You’re taking a huge step forward to improve your computer ergonomics, as well as your quality of life. That’s something to be very proud of. Thanks for your interest in sitting posture.
This article will answer frequently asked questions related to computer posture. The questions are:
- What ergonomic tools can improve posture while using a computer?
- How should I set up my desk for better posture?
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 desk worker health 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 Frequently Asked Questions
What ergonomic tools can improve posture while using a computer?
- A height-adjustable desk. This allows me to switch between sit to stand positions quickly and easily.
- A flat, low-profile keyboard and mouse. This allows me to prevent carpal tunnel syndrome in my wrists.
- An external monitor. This allows me to have correct monitor height, which reduces neck strain. It’s also much larger than a laptop screen. So, it allows me to prevent eye strain.
- A comfortable, supportive desk chair. We’re all different sizes. So, we all have different requirements when it comes to office chairs. The important thing is to make sure we feel comfortable, while also supported, when we’re in sitting posture at a computer.
- An anti-fatigue mat. When I’m working at my standing workstation, I don’t want to be standing on a hard surface for 8 hours a day. That would put unnecessary repetitive strain on my feet and legs. I want to stand on a rubber anti-fatigue mat. They’re not expensive. I got mine on Amazon. When I first got an anti-fatigue mat, my knee pain decreased in the first few days. It was pretty eye-opening, how one small, inexpensive ergonomic tool could reduce my computer-related pain that quickly.
How should I set up my desk for better posture?
I want my office desk set up to be an asset that promotes good computer posture immediately when I sit down. I don’t want my desk to be a liability that causes me to adjust my body to get into good posture. I want to naturally fall into a comfortable, ergonomic posture as soon as I start working.
Correct elbow height
The first thing I do is make sure my elbow height is correct. Regardless if I’m working in a sitting posture or at a standing workstation, I want my elbow height to be slightly above my desk level.
I used to have my elbow height too low. It caused constant activation of my bicep muscles, in order to lift my hands onto my keyboard and mouse. The biceps are connected to bone in the shoulder area. This caused a chain reaction of repetitive strain, which led to excessive internal shoulder rotation.
Correct monitor height
The second thing I do is make sure my monitor is at the correct height. I use an external monitor, not a laptop screen. I want the top of my monitor screen to be at eye level. This allows me to work with my head and neck in a neutral, balanced position. I want to look straight ahead most of the time. I will only be looking down slightly when I need to see the bottom of my screen.
I used to sit with my monitor too low. It caused me to tilt my head at a downward angle. Tilting my head wasn’t painful. But, holding it in that compromised position for long periods of time is what caused muscle tension and chronic neck pain.
Feet flat on the floor (or a footrest)
The third thing I want to do is keep my feet flat on the floor at all times. As mentioned earlier, we have to raise our chair to get our elbow level slightly higher than our desk level. Sometimes, this will raise our feet off the ground. If that’s the case, a footrest would be a great ergonomic investment. And I would keep my feet flat on the footrest.
I used to sit with my feet pulled under my desk chair. My toes would rest on the floor, but my heels were suspended up in the air. This put my ankle and knee joints at vulnerable angles. My hamstring was constantly activated for 8 hours a day. At the same time, my quadriceps were overextended. My hamstrings shortened, while my quadriceps lengthened. This caused all kinds of muscle confusion and joint dysfunction in my legs.
To avoid this posture mistake, I simply started keeping my feet flat on the floor or a footrest. This relaxed my hamstrings and put my ankle and knee joints into a neutral position, which are very good posture habits.
All 3 of these posture correction tips above remain the same, regardless if I’m working in a sitting position or at a standing workstation. Except obviously, I won’t be needing a footrest if I’m working at a standing workstation.
I wrote about those 3 computer posture correction tips in my free ebook titled 3 Ways to Improve Computer Posture Immediately! It’s a quick 9 page pdf file.
Those 9 pages are actually a free preview of the extended version, which is titled 45 Ways to Improve Computer Posture. Which covers a more extensive process of how to have proper posture at a computer. In addition to posture, this book also talks about computer ergonomics related to sleep quality, hydration, and breathing. All the healthy habits in this book are directly related to how good, or bad, our computer posture is.
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 computer posture frequently asked questions, 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