In 2011, I was broken from poor computer posture. I also had low energy, brain fog, and low work productivity. That same year, I implemented as many healthy computer habits into my daily routine as possible.
Proper desk posture, while working on a computer, is the most important variable of computer ergonomics (in my opinion). This article will talk about how to improve posture while using a computer, as well as how to prevent computer-related injuries.
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 Guide
Ways to Improve Posture at a Computer Workstation
There are many ways to improve posture at a computer workstation. I wrote a book titled 45 Ways to Improve Computer Posture. It talks about the best sitting posture for desk work. It also describes how similar computer posture is when using a standing workstation.
But my book doesn’t just talk about ways to improve posture while we’re at our desk. It also talks about healthy ergonomic habits that take place away from our desk. These habits include sleep quality, hydration, and breathing. All of which are directly related to how good (or bad) our computer posture is.
If you’d like to sample the first 9 pages of my book for free, I made them into an ebook that’s available for download. The title of it is 3 Ways to Improve Computer Posture Immediately! In this ebook, you’ll learn 3 of the most painful computer posture mistakes I used to make. Then, you’ll learn how to fix those mistakes immediately. Click here to download it for free.
Best Sitting Posture for Desk Work
The best sitting posture for computer work can be complex. But there are 3 ergonomic variables that made the biggest improvements in my posture. And they were actually quite simple changes to make, once I adjusted my ergonomic workstation.
1. Keep your elbow level slightly above desk level.
I used to make the mistake of having my elbows below my desk. This caused me to engage my biceps constantly (for 8 hours a day) to lift my hands up onto my desk, keyboard, and mouse. Bicep muscles are connected to tendons, which are connected to bones in the shoulder area. Repetitive strain and overuse of my biceps pulled on those tendons, which caused inflammation and shoulder pain.
But once I raised my office chair until my elbows were slightly higher than desk level, it allowed my biceps to relax. This decreased my shoulder pain quickly.
2. Keep the top of your monitor screen even with your eye level.
I used to have my monitor too low (this includes working from a laptop monitor screen). This caused computer-related neck pain.
Once I have the correct chair, desk, and elbow height, I want to make sure my monitor is at the correct height. I want the top of my monitor screen to be at eye level. When I’m determining correct monitor height, I make sure my torso is upright, not slouched forward. I want to have a neutral, balanced spine with natural curves intact.
3. Keep your feet flat on the floor (or a footrest if necessary).
It may not seem like foot positioning at a computer matters, but I learned the hard way. Incorrect foot position at a computer caused muscle tension throughout my entire legs. It also caused joint dysfunction in my ankles and knees.
To avoid these computer-related injuries, I always keep my feet flat on the floor (or a footrest). If I raise my desk chair to get the correct elbow height, ideally my feet will be flat on the floor. In that case, I’m good to go. That would be correct foot positioning at a computer desk.
But I might have a high desk that’s non-adjustable. In this case, I may have to raise my chair so high (to get my elbows slightly above desk level), that it raises my feet off the floor. This is when a footrest would be a great ergonomic investment for me.
Best Standing Posture for Desk Work
Ironically, the 3 sitting posture (ergonomic) variables I mentioned above also apply to the best standing posture for desk work. I make sure my elbow level is slightly higher than my desk level. I want the top of my monitor screen to be at eye level. Finally, my feet are always flat on the floor.
Reduce Strain While Using a Computer
Maintaining proper desk posture is a great way to reduce muscle strain while using a computer. However, sitting (or standing) with good computer posture can also cause repetitive strain and overuse injuries. Even in good posture, some muscles are overused, while others are not used at all. This can create computer-related pain, muscle tension, joint dysfunction, and spinal disc degeneration.
This is why good computer posture isn’t enough. There is no single “correct posture for computer use to avoid pain.” So, to reduce strain while using a computer, I like to switch from sit to stand positions multiple times a day.
Tips for Maintaining Good Posture at a Desk
Most of the time, I’m sitting in a desk chair. But sometimes, I’ll sit on a stool. I’ll also work from a recliner occasionally. It reduces strain because I don’t have to support my upright torso 8 hours a day. But I won’t work from a recliner for long periods of time. Because it’s not possible to keep my eye level even with the top of my screen when I’m working from a laptop monitor. I don’t experience any neck pain from this though, as long as I don’t work in this position for too long. Or, I could use an extended monitor, which is supported by a monitor arm. This would allow me to keep the top of my monitor screen at eye level, while working in a recliner (and resting my torso).
Best Ergonomic Setup for Working at Home
As mentioned before, I like to switch from a sitting posture to a standing workstation multiple times a day. In order to do that quickly and easily, I need 3 essential ergonomic items. They are:
- height-adjustable desk
- external monitor
- anti-fatigue mat
For more info on how I picked these items, check out my article titled Standing Desk Accessories.
The other items I use that provide the best home ergonomic setup for me are:
- laptop
- flat, low-profile keyboard
- flat, low-profile mouse
- stool
- recliner
- monitor arm
I work from a laptop. That’s why an external monitor is a necessity for me. Because laptop monitor screens are too low, which caused me computer-related neck pain. They’re also too small, which caused eye strain in my experience.
I always go for the flat, low-profile keyboard and mouse. These devices completely fixed my carpal tunnel syndrome in my wrists. To learn which keyboard and mouse I prefer, check out my article titled Best Ergonomic Devices for Carpal Tunnel Syndrome.
Working from a recliner is a great way to give my torso a rest from sitting upright. Surprisingly, I’m more productive sometimes in a recliner. Ideally, I’ll have a monitor arm that holds an external monitor at my eye level. Otherwise, looking down at my laptop screen when it’s in my lap will definitely cause computer neck pain. If I get too relaxed in the recliner, I’ll switch back to sitting in a desk chair, on a stool, or I’ll raise my desk and stand on my anti-fatigue mat.
Prevent Back Pain at a Computer
One of the most common injuries among office workers is computer-related back pain. To do a deeper dive on how this happens, check out my article titled Why Does Sitting at a Computer Cause Back Pain?
For this article, I’ll list a few bullet points on how I prevent back pain at a computer:
- Don’t slouch forward, but don’t sit up “too straight.” It’s easy to overextend the spine. To see what I mean, check out my article titled Computer Posture: Why “Sit Up Straight” is Bad Advice.
- Sit with an upright torso, with a balanced, neutral spine.
- Make sure all the natural curves of the spine are intact.
- Maintain the correct eye level, monitor height, elbow level, and desk height. To know exactly what these heights are, download my free ebook titled 3 Ways to Improve Computer Posture Immediately!
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 computer posture guide, 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