My free eBook is titled, 3 Ways to Improve Computer Posture Immediately!
I made it as short as I could (11 pages). But sitting at a desk (8 hours a day) doesn’t leave much time for reading. So I wanted to shorten it even more.
3 Ways to Improve Computer Posture
In this article, I’m going to summarize my eBook in 8 sentences. Because poor posture can be understood quickly. And our workstations should be an asset that promote good posture as soon as we sit down (or stand up) in position.
Step 1: Adjust your chair height so your elbows are slightly above desk level.
Elbows about 2 inches above desk level is my personal favorite.
Step 2a: If raising your chair lifts your feet off the ground, keep that correct chair height.
But invest in a footrest. And keep your feet flat on the footrest.
Step 2b: If raising your chair doesn’t lift your feet off the ground, keep your feet flat on the floor.
Step 3: Adjust your monitor height so the top of the screen is even with your eye level.
Be sure to make this adjustment when sitting with an upright torso and a neutral spine.
Those are the 8 sentences that summarize my eBook, 3 Ways to Improve Computer Posture Immediately! The full 11 page eBook does have some helpful images to use as visual aids.
Click here to download it whenever you’re ready (it’s free).
Fixing Computer Posture
Now that we have the important basics out of the way, I’ll take a minute to dive deeper into more desk posture tips.
Here are a few random, high-performance habits for computer users:
→ I’d always keep your elbows close to your body (rib cage). I used to reach my hands far away to reach my keyboard and mouse. This led to overextension of my shoulder and upper back muscles.
→ I’d avoid crossing your legs at all costs. This can lead to an imbalance of tension throughout your legs. It even would extend into my lower back (when I had poor desk posture).
→ To avoid neck and back pain, it’s very important that I maintain each natural curve in my spine (regardless if I’m sitting or standing). When the natural curves of the spine are not held in a natural position for long periods, it can cause spinal disc degeneration.
→ Although I have a laptop, I use an external keyboard and mouse. These ergonomic devices allow me to use a laptop stand, which will put the top of my monitor at eye level.
→ If I do not use a laptop stand, I use an external computer monitor (which is my personal preference). Another benefit of an external monitor, the larger size allows for better work productivity. I can have 2 tabs open at once. I never want to work off my laptop monitor screen while my laptop is on my desk. Laptop monitors are too low and too small. I used to make that poor posture mistake. It caused laptop monitor neck pain and eye strain.
→ I don’t keep any of my joints at less than 90 degrees, when sitting or standing at a computer. This includes my elbows, hips, knees, and ankles. I often refer to 90 degrees as a neutral position. Anytime I make the poor posture mistake of keeping a joint at less than 90 degrees, it will reduce blood flow to nearby muscles. For example, if my knees were less than 90 degrees, it would cause overuse of my hamstrings. The result of sitting like this, for long periods of time, would cause knee dysfunction and an imbalance of muscle activation between my quadriceps and hamstrings.
→ My correct chair height allows my thighs to either be parallel to the floor, or at a slight downward angle (running from the hips to the knees).
→ I recently started using a mesh lumbar support for my lower back. I didn’t think I needed one, because I’m pretty conscious about maintaining the natural curve in my lumbar area. But when I tried a lumbar support, I realized that my lumbar curve wasn’t quite in a neutral position.
→ To take the next step in fixing computer posture, snag my book titled 45 Ways to Improve Computer Posture.
If you like this article, my Computer Posture Newsletter should be very helpful for you.
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
Click here to get started.
P.S. It’s always free. And you can unsubscribe anytime. Click here to learn more.
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