Bad computer posture broke me, physically and mentally.
Fixing it will always be a process. Even for me.
Here’s how I’d start, if I had to go back to zero…
13 Ergonomic Desk Setup Tips to Fix Bad Computer Posture (and Prevent Pain)
1. I’d raise my chair until my elbows are a couple inches above my desk level.
Having my elbows below desk level caused overuse of my biceps. Which led to tendonitis in my elbows and shoulders. Elbow height is the first ergonomic step I get correct when I use a desk.
2. I’d never use a laptop monitor again.
Looking downward at it for long periods of time caused chronic laptop monitor neck pain, tension, and dysfunction. As well as eye strain.
3. Instead, I’d use an external monitor.
Which reduced my eye strain. Because it was much larger than my laptop monitor.
4. I’d sit with an upright torso and a neutral spine (with its natural curves intact).
This is a healthy medium between slouching forward and sitting up “too straight.”
5. Then, I’d raise my monitor until the top of my screen was even with my eye level.
This didn’t only help relieve neck pain. It relieved pressure off my spine from top to bottom.
6. I’d keep my feet flat on the floor at all times.
Because not doing so led to terrible ankle function. Which led me to 3 ankle surgeries.
7. Unless my chair height lifted my feet off the floor. Then I’d use a footrest, and keep my feet flat on that.
Because I don’t want to sacrifice elbow height for foot placement. Both are important to me.
8. I’d never pull my feet underneath my chair.
Poor foot position led to overuse of my hamstrings. Which led to knee dysfunction. And unbalanced strength between my hamstrings and quadriceps.
9. I’d invest in a height-adjustable desk.
This makes it quick and easy to switch between different working positions.
10. I wouldn’t work in the same position for long periods of time.
Because sitting is not the only enemy. Working in any position for long periods of time, even with good posture, can cause repetitive strain and overuse injuries.
11. I’d switch between sitting in a chair, standing, sitting on a stool, and working in a reclined position (multiple switches throughout the day).
Because the more physical energy I conserve, the more mental energy I have to be creative and productive. And switching positions often helps me conserve energy and balance out my muscle activation better.
12. I’d use a flat external keyboard and mouse as much as possible.
A tall, bulky keyboard and mouse caused carpal tunnel syndrome in my wrists. Using a flat keyboard and mouse made all my wrist pain go away in a few days.
13. I’d never sit down with anything in my back pocket (wallet, phone, etc).
This used to throw my hips off balance slightly. Which curved my spine slightly. Which caused unbalanced energy and tension throughout my torso.
→ Those 13 ergonomic desk setup tips are non-negotiable for me, when it comes to fixing bad computer posture and preventing pain.
Best Desk Setup for Posture
Setting up an ergonomic desk doesn’t have to be complicated or expensive. Check out these tips to reduce the risk of computer pain.
I keep my keyboard and mouse within comfortable arms length.
A common posture mistake I used to make was reaching too far out to use my keyboard and mouse. This led to compression of my chest muscles, which led to overextension of my upper back for long periods of time.
I let my wrist rest on the desk.
Office chair armrests are often way too wide. They caused me more problems than support. So I usually don’t use them at all. But I need to support at least some of my arms weight on the desk. So I keep my wrists straight on the edge of the desk.
I use a desk chair that supports me comfortably.
We don’t all have the luxury of a perfect chair. Sometimes we just have to use what we got. If a desk chair doesn’t support me, I do everything possible to get a new one.
If a chair doesn’t have good lumbar support, I add my own.
I have a couple different lumbar supports that I got off Amazon (not paid promotion). Neither were expensive. Both work well, depending on the day. Some days I need more lower back support than others.
I use a desk with an adjustable height.
This has been a huge asset in my computer ergonomics practice. A height-adjustable desk allows me to switch positions (quickly and easily) between sitting and standing.
I’ve tried other ergonomic devices with an adjustable height (like a monitor arm and a laptop stand). But a desk with an adjustable height is my first preference when it comes to getting elbow height and eye level correct.
I make sure my feet rest flat on the floor (or a footrest).
Sitting with my feet pulled under my chair caused terrible ankle dysfunction. I’d have my toes resting on the floor, but my heels were suspended up in the air. This unbalanced muscle activation eventually led to 3 ankle surgeries.
I keep my thighs parallel to the floor.
This is so I don’t let my hip level fall below my knees. My hips are already tight from sitting all day. Letting them drop below my knees for long periods of time would put even more pressure on my hips, causing them to get tighter and shorter.
To avoid this, keeping my thighs parallel to the floor is the bare minimum. I’d even prefer having my hips slightly above my knee level (ideally).
I want my ergonomic workstation to be an asset that promotes good posture. Not a liability that sets me up for failure.
We shouldn’t have to work hard to get our bodies into good posture. It should come easily and naturally.
I want my ergonomic setup to put me in a good posture, as soon as I sit (or stand) at my desk. This will reduce strain and overuse injuries.
If you like this article, my Computer Posture Newsletter should be very helpful for you. (it’s free)
Especially if you’re an athletic office worker, who wants to improve computer posture and increase work productivity.
I write about easy, actionable ways to:
- Decrease computer-related pain
- Increase energy
- Improve mental clarity
- Decrease muscle tension
- Improve joint function
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Thanks for your interest in computer posture.
Todd Bowen — Computer Posture Correction and Pain-Free Ergonomics: For Office Workers Who Want to Increase Work Productivity