After 10 years of sitting at a computer for long periods of time…
My posture was terrible and my body was broken (circa 2011).
After correcting my own computer posture, I wrote a book.
It’s titled 45 Ways to Improve Computer Posture.
It’s a step by step playbook on decreasing computer-related pain and increasing work productivity.
Ways to Improve Computer Posture E-Book
In addition to posture, 45 Ways covers ergonomic variables like sleep quality, hydration, and breathwork.
All these are directly related to how good (or bad) my computer posture is.
I wrote this book to be the resource I wish I had back in 2002, when I first started sitting at a computer with poor posture.
It’s available in both digital and paperback options.
Snag your copy here whenever you’re ready.
Thank you for supporting my work. 🙏
Each book purchased allows me to create more high-performance habits for computer users.
Why is Improving Computer Posture Important?
To Decrease Neck Pain
Physical therapists always tried to fix the effect of my neck pain. But they never told me how to fix the cause of it. Looking down at a laptop monitor is one thing. But holding that vulnerable position for 8 hours a day is another.
It’s impossible for me to have good desk posture while using a laptop by itself.
But if I use the laptop keyboard and mouse, I can use an external monitor. This will give me good posture. Because I can easily maintain an eye level at the top of my extended monitor screen.
Or, if I put my laptop on a laptop stand, that will allow me to raise my laptop monitor until the top of the screen is eye level. This allows good posture as far as my head and neck is concerned.
But then I couldn’t use my laptop keyboard and mouse. Because I’d have to lift my arms, elbows, and hands up high and away from my body. Keeping elbows close to your body is important for good computer posture (it reduces strain on my shoulders). So, I’d always use an external keyboard and mouse, when using a laptop stand. It’ll allow my arms to be in a more relaxed, natural position.
Improving Blood Flow
Sitting at a desk 8 hours a day is an endurance event. Some of our muscles may be deactivated all day. But the rest of our muscles are constantly overused.
Both of those scenarios decrease blood flow throughout my body. That’s why improving blood flow is an important variable of sitting at a desk with good posture.
My e-book talks about how I get good posture results by breaking computer ergonomics into 4 different variables:
- Posture
- Sleep
- Hydration
- Breathing
Things to Consider When Improving Your Posture
Crossing your legs or feet vs having both feet flat on the floor
I used to cross my feet at my desk sometimes. I would also pull my feet underneath my chair. Both of these poor posture mistakes caused ankle dysfunction (which led to 3 surgeries). That caused pain throughout my legs, even into my lower back.
Now, I avoid ankle dysfunction by keeping my feet flat on the floor (or a footrest).
I use a height-adjustable desk, to switch easily between a sitting and standing desk.
Sitting at a desk is not our only enemy. Working in any position for long periods of time can cause repetitive strain and overuse injuries. It doesn’t matter if our posture is good or bad. That’s why it’s important for me to have a height-adjustable desk.
I use a lumbar support to protect my spine.
Not everyone may need a lumbar support, but I definitely do better with one. It doesn’t only protect my lower back. It protects every natural curve in my spine. Because if my lumbar curve isn’t correct, it sets off a chain reaction of misalignment throughout my entire spine. If your spine is anything like mine, a lumbar support could be a great way to improve your posture (not paid promotion).
I keep my thighs parallel to the floor.
I never want my hips to be lower than my knees when sitting at a desk. This compresses my hip flexors. Which over time, will shorten them, causing excessive tension and dysfunction.
Instead, I keep my thighs parallel to the floor when sitting at a desk. Or if anything else, my hips will be just slightly higher than my knees (but never the other way around).
Snag your copy of 45 Ways to Improve Computer Posture whenever you’re ready.
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