→ Posture: the position I hold my body in (at a computer, for example)
→ Ergonomics: the study of my efficiency in the workplace
Side note: Posture is only one variable of my ergonomic practice.
Others include:
– sleep quality
– hydration
– nutrition
– breathwork
All of these are directly related to how good (or bad) my computer posture is.
Continue reading Computer Posture Key Terms: Part 1I’m working on a new project about ways to erase computer-related injuries.
I’ll lay out all the exercise methods that helped me relieve excessive muscle tension and chronic pain (caused by using a computer).
I’m not sure if it’s going to be a book or online course yet. But I’m really excited about it!
Continue reading Exercise: An Important Variable of Good Computer ErgonomicsI’ve been weightlifting 33 years.
But don’t do everything I say.
You shouldn’t do everything a young 20-something trainer says either.
I’ve learned a lot from certain coaches.
But others have tried sending me down a road of destruction.
Continue reading Intentional Weightlifting for Better Computer PostureAlthough I’m a low-key meathead and recovering gym rat…
I neglected strengthening my glutes for over 30 years.
This article will talk about what I do these days to make up for it.
I used to think I got enough glute strength indirectly (from doing deadlifts and whatnot).
I never did any glute-focused exercises for all those years (I started weightlifting back in 1992, when I was 15).
But sitting at a computer for long periods of time demolished my glutes.
I used to sit at a computer for 8 hours straight, 5 days a week.
Prolonged sitting would increase my risk of backaches, headaches, and other body pains. 😮
These days, I only sit for 30 to 60 minutes at a time.
And it’s made a HUGE difference! 🪑➡️🧍♂️
It’s improved my overall posture.
And believe it or not, my productivity has gone up too.
Sitting 8 hours straight caused muscle tension and pain.
Which caused mental stress.
Which caused low work productivity.
It’s all connected.
When I reduced my sitting time (from 8 hours straight) down to 30 to 60 minutes at a time, I immediately noticed:
Posture propaganda I’m not falling for (part 6):
❌ “Working lunches” at my computer desk
❌ Lifting too heavy weights
❌ Excessive reps in the gym
❌ Shallow breathing
I sat at a computer with poor posture for a decade.
What actually matters to me is:
A standing workstation is not an absolute solution.
But it’s a very important tool in our ergonomic toolbox.
Especially when it comes to decreasing computer-related pain. 📉
We don’t want to go from sitting all day, straight to standing all day.
That would just cause repetitive strain injuries in different muscles and tendons (compared to sitting).
My personal preference is to switch between sitting and standing positions every 30 to 60 minutes.
This article will talk about the 4 main ergonomic tips I use to switch from sit to stand positions. It’ll also talk about the health benefits I’ve gotten from using my standing workstation.
Continue reading Ergonomic Tips for Switching Between Sitting and Standing WorkstationsAfter 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.
Continue reading 45 Ways to Improve Computer Posture❌ Mouth breathing
❌ Long-duration cardio training to “lose weight”
❌ Being sore from training “is a good thing”
❌ An ergonomic computer workstation “is expensive”
I sat at a computer with poor posture for a decade.
What actually matters to me now is:
✅ Computer posture correction
✅ Intentional ergonomics
✅ Sleeping 8 hours consistently
✅ Heat therapy (sauna)
✅ Cold therapy (plunge)
✅ Chiropractic / Soft tissue work
✅ Clean water with amino acids added
✅ Grass-fed, pasture-raised meat
✅ Organic fruits and vegetables
✅ Cooking in healthy animal fats
Slouching forward is embarrassing.
Lower back pain is embarrassing.
Having a headache is embarrassing.
Carpal tunnel syndrome is embarrassing.
Poor posture is embarrassing.
Not exercising is embarrassing.
Eating unhealthy is embarrassing.
The only thing more embarrassing…
Never trying to fix any of this.
Learning good computer ergonomics is the cost of entry to a pain-free sedentary lifestyle.
Paying it was one of the most rewarding things I’ve ever done for myself.
Continue reading Computer-Related Pain is Embarrassing❌ “Healthy” fast food is “okay”
❌ Tap water
❌ Foot position at a computer “doesn’t matter”
❌ “Traditional leg workouts”
I sat at a computer with poor posture for a decade.
What actually matters to me now is:
✅ Computer ergonomics
✅ Small habits practiced daily
✅ Consistent sleep pattern
✅ Cool plunge
✅ Chiropractic adjustments
✅ Staying hydrated
✅ Leg exercises I’ve neglected for years
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).
Continue reading 3 Worst Computer Posture Mistakes (and How to Fix Them Immediately!)❌ A pain-free sedentary life “isn’t possible”
❌ Cooking at home is “too expensive”
❌ “Purified” water
❌ Sitting is “the enemy”
I sat at a computer with poor posture for a decade.
What actually matters to me now is:
✅ Well-rounded ergonomics
✅ Consistent sleep pattern
✅ Hot sauna
✅ Soft tissue work
✅ Reverse osmosis drinking water (with added minerals)
✅ Giving up fast food 100%
✅ Breathwork
✅ Intentional strength training
✅ Muscle recovery
Continue reading Computer Posture Propaganda I’m Not Falling For: Part 3If you want to learn the steps on how I improve my computer posture without buying a new desk or chair, then follow these steps!
Step 1: Adjust my chair height until my elbow level is a couple inches higher than desk level. This decreased my shoulder pain.
Step 2: Adjust my monitor height until the top of the screen is at my eye level. This decreased my neck pain and headaches.
Continue reading Here’s how I improve my computer posture without buying a new desk or chair.
I sat at a computer with poor posture for a decade.
What actually matters to me now is…
Ever wonder why you have chronic pain after a day at the computer?
Back, neck, shoulder pain…
🤕 I did too…
Until I dug into what 20,000+ hours hunched over a keyboard was doing to me.
This article will talk about different computer-related injuries. Then, it’ll talk about how to decrease those injuries with healthy computer ergonomic habits.
Continue reading Computer-Related Injuries and Healthy Ergonomic HabitsI’m not a doctor, physical therapist, or personal trainer.
I’ve learned some valuable habits from those people.
But some of them have also steered me in the wrong direction.
Who I am…I write about my personal experience.
It combines:
→ My athletic background
→ My IT / Ergonomics background
→ How I sat at a computer with poor posture for 10 years
→ How I fixed my computer posture in 2011
→ How I share what I’ve learned with others
→ Finally, I enjoy writing (I wasn’t good at taking tests)
I constantly have to remind myself of this:
Ergonomics > Posture.
That’s why I:
→ Prioritize a consistent sleep schedule.
→ Drink quality water that includes healthy minerals.
→ Practice breathwork each day.
Telling someone to “sit up straight” can be very misleading. It’s not specific enough.
This article talks about 5 specific cues that will better explain good computer posture.
❌ Sit up “straight”
❌ “Caffeine”
❌ Office chair armrests
❌ “Typing” causes carpal tunnel syndrome
I sat at a computer with poor posture for a decade.
What actually matters to me is…