There are 3 mistakes that caused the most pain when I had poor computer posture.
This article will talk about what those mistakes were.
Then, it’ll talk about the 3 super easy changes I made to fix those mistakes (and the computer-related pain that came with them).
Quick disclaimer: 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.
3 Worst Computer Posture Mistakes (and How to Fix Them Immediately!)
1️⃣ The first was having my desk chair too low.
❌ This caused chronic internal shoulder rotation. It also caused my torso to slouch forward.
2️⃣ The second was having my monitor too low.
❌ This caused spinal disc degeneration in my upper spine.
3️⃣ The third was not keeping my feet flat on the floor while I sat at a computer.
❌ This caused repetitive strain throughout my leg muscles. It also caused joint dysfunction in my ankles and knees.
To fix those 3 computer posture mistakes, here are the 3 (simple) ergonomic changes I made to my workstation.
*While making the below adjustments, I made sure to sit with an upright torso first. I maintained a balanced, neutral spine, with its natural curves intact.
1️⃣ To improve my internal shoulder rotation, and stop slouching my torso forward…
✅ I raised my chair until my elbow level was slightly higher than my desk, keyboard, and mouse level.
2️⃣ To stop making my spinal disc degeneration worse…
✅ I raised my monitor until the top of my screen was even with my eye level.
3️⃣ To prevent repetitive strain injuries and joint dysfunction throughout my legs…
✅ I simply keep my feet flat on the floor. And I keep my knees at slightly more than a 90 degree angle.
*Sometimes raising my chair in #1 lifts my feet off the floor. In this case, I use a footrest. And I keep my feet flat on the footrest.
It’s really that simple.
They were all super easy fixes.
The hardest part was making sure I stuck with these changes consistently.
This article is super brief and to the point…
But if you’d like to dive deeper into these 3 computer posture fixes…
My free eBook goes into more detail. It also provides images as visual aids, to help better understand good computer ergonomics.
This eBook describes how to turn your workstation into an ergonomic asset that promotes good computer posture.
We shouldn’t have to adjust our bodies to get into correct computer posture. It should happen naturally, as soon as we sit down.
My eBook is titled 3 Ways to Improve Computer Posture Immediately!
For those who’ve already read my eBook, feel free to snag the extended version whenever you’re ready.
It’s titled 45 Ways to Improve Computer Posture.
(It should be very helpful in decreasing computer-related pain.)
99% of the content I write is free of cost.
45 Ways falls under that other 1%.
But it’s some of the work I’m most proud of.
Thank you very much for supporting my work.
Thanks for your interest in computer posture.
Todd Bowen
