The average computer user sits at a desk 8 hours a day, 40 hours per week, 2000 hours per year. We can’t keep talking about our poor sitting posture without taking action to fix it. Reducing pain caused by prolonged sitting is a very attainable goal. We just need to make small changes to our daily habits that will create the largest improvements over time. Today, I’m going to share a few simple cues that are easily actionable, for working both at a standing desk or in a sitting posture.
Nothing on my website is professional medical advice. It’s for educational purposes only. I share my experience, what has worked for me, and what hasn’t. I talk about the poor posture mistakes I’ve fixed and the good posture habits I’ve learned. You are your primary caretaker. Do your research and make good decisions. Be the best advocate possible for your own healthcare and sitting posture.
Good Computer Desk Posture
Don’t work in one position for more than 30 minutes.
I switch from sitting posture to a standing desk multiple times throughout the day. I usually work in one position for 15 to 30 minutes, before taking a short break to walk around, then returning to work in a different position. Sometimes, I will stay in a position for slightly longer than 30 minutes. I only do this if my physical posture, creativity, and work productivity all feel good. Sitting posture is not the enemy when it comes to poor computer posture. Prolonged sitting, or standing, for long periods of time is the enemy. That’s what causes repetitive strain injuries.
Keep your keyboard and mouse within easy reach.
I used to slouch forward when I was in sitting posture. It would cause me to push my keyboard and mouse forward on my desk. I would engage the muscles on the back side of my shoulders to reach forward. When holding this position all day, it would cause overuse and pain in those posterior shoulder muscles. It would also cause excessive compression and overuse in my internal shoulder rotation. These days, I make sure to keep my keyboard and mouse within easy reach, near the edge of my desk. I place my wrists straight on the keyboard and mouse, while keeping a neutral, balanced shoulder position. This is a key variable to reducing pain for me, regardless if I’m working at a standing desk or in sitting posture.
Adjust the height of the monitor so the top of the screen is eye level.
This is one of the most important factors for me to maintain good computer desk posture. My monitor used to be too low. This caused me to look downward at an unhealthy angle to see my computer screen. It also caused me to slouch forward, creating muscle confusion throughout my upper body, spinal disc degeneration in my spine, and poor lumbar support. Making sure the top of the screen is eye level is an easy, actionable cue that causes a chain reaction of other good posture habits. This is a key variable to reducing pain for me, regardless if I’m working at a standing desk or in sitting posture.
Adjust the height of the office chair correctly.
I always consider two variables when it comes to office chair height. First, my elbow level is just above my desk setup. This allows me to comfortably rest my wrists straight on the keyboard trays within easy reach. This also allows me to comfortably reach side to side on my desk. I never want to have my elbow below the desk level. This will cause me to contract my bicep muscles in order to lift my wrists onto the keyboard trays. In the past, this caused a lot of pain in the tendons that connect my biceps to my shoulders.
Second, I always make sure my office chair height allows me to keep my feet flat on the floor. I used to sit with my hamstrings contracted, which would pull my feet underneath my body. This made it impossible to keep my feet flat on the floor. My toes would be on the floor, while my heels would be in the air all day. Prolonged sitting with my feet like this caused terrible dysfunction in my ankles and knees. When it comes to office chair height, keeping my elbows above the desk setup and my feet flat on the floor have become important factors in reducing pain.
Thanks for your interest in sitting posture. If you’ve read this far, congratulations! You’re taking valuable steps in reducing pain and improving computer posture. That’s something to be proud of.
If this article was helpful, check out my book titled “45 Ways to Improve Computer Posture.” It’s available in both digital and paperback versions.
>>> Click here to pick up your copy
This book explains how to improve your posture through different variables of health and wellness. These include sitting posture, standing posture, sleep, hydration, and breathing. Poor posture is not just how we sit at a computer. The health habits we practice, 24 hours a day, are directly related to how good (or bad) our computer posture is.
Go to SittingPosture.com/book to learn more.
Take care,
Todd Bowen
P.S. You can sign up for my free computer posture newsletter here.
