I started this website back in 2012. At that point, I had a sedentary lifestyle for 11 years. I worked a minimum of 8 hours a day in a compromised, improper sitting position. In addition to my postural dysfunction, bad sitting posture had a major impact on my productivity and mental clarity.
I created this website to be the resource I wish I had back in 2001, when I first started sitting at a computer for long periods of time. Also, I wanted to learn how to correct bad sitting posture at my desk.
I started implementing all the slouching at desk solutions I could. Also, I wanted to share my story with others, so they could learn from my experience. With my technology background, I created SittingPosture.com. And with my writing background, I wrote a book titled 45 Ways to Improve Computer Posture.
This article will talk about common sitting posture mistakes. Then, it’ll talk about how to fix sitting posture. Finally, I’ll answer some frequently asked questions on how to properly sit at a computer desk.
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.
Sitting Posture Mistakes and Fixes
Here are some examples of postural dysfunction. I’ll also describe how I’d correct their sitting ergonomics if it was my workstation.
Lower back pain from sitting posture
Mistake #1
The first mistake this user is making is his chair is too low. I can tell because he is lifting his right elbow to rest his arm on the desk. He has to activate his shoulder and upper back muscles to get in this improper position. This excessive muscle activation is putting repetitive strain on his lower back. Because all muscles are connected, whether directly or indirectly. If one muscle is overused, the muscle it’s connected to has to work harder. And so on. It’s like a domino effect. When we are in an improper sitting posture, the lower back is the last domino. It still hurts, even though the problem started in the shoulders and upper back.
Fix #1
I would raise my chair to fix this sitting posture mistake. I want my elbow level to comfortably be slightly higher than desk level.
Mistake #2
The next posture mistake, he’s using a laptop screen. I use a laptop all the time. But I connect an external monitor as much as possible. Using a laptop screen causes me to look down at an excessive angle. This causes neck strain and forward head posture. Holding this position for long periods of time causes me to lose the natural curves in my spinal alignment. This chronic overuse at the top of the spine is transferred easily to the muscles and tendons in my lower back.
Fix #2
I would connect my laptop to an extended monitor. I’d raise the monitor so that my eye level is at the top of the monitor screen. This would help avoid forward slouching and forward head posture. It would also help avoid eye strain, because external monitors are generally bigger than a small laptop screen.
Mistake #3
This user is using the keyboard on his laptop. His keyboard is also far away from the edge of his desk. This is likely because he’s using his laptop monitor. If he brings his laptop closer to the edge of his desk, that would be better for his shoulder pain. But it would be worse for his neck pain. Because he’ll have to look down at even more of a destructive angle. His head, neck, and spine would be in an even worse posture.
Fix #3
I would use an external keyboard and keep it closer to the edge of my desk. Or, I would at least pull my laptop keyboard closer to the edge of my desk. But I’d only do this if I was using an external monitor. Keeping the keyboard closer to the edge of his desk will allow him to keep his arms closer to his body. He won’t be overextending his arm and back muscles. It’ll also decrease his internal shoulder rotation.
To learn which external keyboard and mouse is my personal choice, check out my article titled Best Ergonomic Devices for Carpel Tunnel Syndrome.
Rounded shoulders when sitting
Mistake #4
This user has a bad case of rounded shoulders when sitting. This will lead to chronic internal shoulder rotation and excessive lower back pain.
Fix #4
I would raise my chair to make this more of an ergonomic workstation. This user technically has correct eye level, which is at the top of his monitor screen. But he’s slouching forward to meet his monitor with his eyes. This is also contributing to his rounded shoulders. Raising my chair will help keep my torso in a more balanced, upright posture.
Mistake #5
He also has forward head posture, which causes neck strain and pain.
Fix #5
Once I raised my chair, then I’d raise my monitor to meet my eye level. This posture fix won’t necessarily keep the user in the best sitting position for long hours. But it will set him up for success. We want our ergonomic desk to be an asset that promotes a proper sitting position as soon as we sit down. We don’t want it to be a liability that immediately creates postural dysfunction.
Frequently asked questions about sitting ergonomics
What happens if you sit with bad posture?
The actual position of sitting isn’t the enemy here. Working in the exact same position for long periods of time is the enemy. We can have really good posture. But if we sit in the same exact position for long hours, it will cause chronic pain and muscle tension.
With that said, sitting with bad posture made my repetitive strain injuries much worse. This included excessive internal shoulder rotation, forward head posture, rounded shoulders, spinal disc degeneration, and slouching forward (to name a few).
Can bad sitting posture be corrected?
Bad sitting posture can definitely be corrected. But once we’ve found a proper sitting position, it’s important not to sit in the exact same position for long periods of time. That is when repetitive strain injuries occur. When our muscles and tendons are constantly activated and held in that position. If our posture is good, yes, repetitive strain and overuse injuries can happen. But if our sitting posture is poor, these injuries will happen much quicker and they’ll be much more painful.
Good sitting ergonomics can be complimented by good standing ergonomics. I switch from a sit to stand position multiple times a day. I also sit on a stool sometimes to change it up even more. This raises my elbow level and eye level, so I make sure to raise my desk level and monitor height too. Another position I work in is a comfortable, reclined posture. I just make sure that my head is in a balanced position that doesn’t cause neck strain.
How long does it take to correct sitting posture?
Poor sitting posture can be corrected quickly. The question is, can we maintain these healthy habits on a daily basis? Or better yet, how many different good computer postures can we work in throughout the day?
Working on a computer for 8 hours a day is an endurance event. We need to take a dynamic approach to working in multiple correct posture positions. Not a static approach, where we work in the exact same position all day.
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 sitting posture mistakes and fixes, 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