But not like you think.
You’re not competing with your cube mate.
In the sport of computer posture, you’re competing against yourself.
→ Your physical energy.
→ Your mental clarity.
→ Your work productivity.
It’s all currency.
The more valuable the currency, the more successful you’ll be.
→ You’ll have more sales at work.
→ You’ll have more energy for the gym.
→ You’ll have more peace away from your desk.
My number 1 computer posture tip:
→ Get elbow and desk height correct.
The reason? It’s the number 1 way to avoid slouching forward.
Because less slouching is very important.
Ergonomics can get complex.
Avoiding repetitive strain and overuse injuries can be a daunting task.
But I’ve lived through it. I’ve done all the hard work and research.
I’ll lay out everything I’ve learned.
All you have to do is show up with an open mind and consistent effort.
This article will go over some key terms that helped me understand ergonomics better.
Continue reading Computer Posture Key Terms: Part 6Computer ergonomics can get complex. 😵💫
This article will talk about terms that helped me understand computer ergonomics better.
Continue reading Computer Posture Key Terms: Part 5Good computer posture will always be a process for me.
Repetitive strain injuries been killing me lately.
Here’s how I went heavy on muscle recovery on August 6, 2025…
Continue reading Muscle Recovery for Office Workers: How I Manage Computer Posture Pain Without Lifting WeightsIt took me 10 years to realize my mistake.
After sitting at a computer with poor posture for 10 years…
I finally understood that good posture is only part of the equation.
When it comes to fixing computer posture, whether it’s releasing muscle tension, decreasing chronic pain, or improving work productivity…
It all starts with intentional exercises that improve my stretching, strengthening, and movement.
Computer ergonomics can get complex. 😵💫
This article will talk about terms that helped me understand computer ergonomics better.
Continue reading Computer Posture Key Terms: Part 4I was on the phone with a woman. (phone date)
She asked me what I was passionate about. I told her…
“I want to help office workers decrease their computer-related pain.”
I know that answer doesn’t seem typical. It can get dicey quick.
It’s always risky. She might find it a boring topic.
But she was interested in my answer. (phew)
→ Neutral spine: the natural, S-shaped alignment of your spine. It’s the foundation of healthy sitting and standing posture.
“Sit up straight” is not great advice. It’s not specific enough. It can lead to sitting up “too straight,” which flattens out the natural curves in the spine. This can cause similar damage as slouching forward.
When sitting (or standing) with good posture, a neutral spine maintains the natural curves.
→ Natural curves: The 3 major curves of the spine are found in the cervical, thoracic, and lumbar regions.
Understanding what these curves look like is the first step. The second step is to have the body awareness to know when we’re holding these curves out of alignment.
Continue reading Computer Posture Key Terms: Part 3Sitting 8 hours straight used to make me slouch forward at my computer.
Which caused pain, tension, and spinal disc degeneration in my back.
Swapping to a height-adjustable desk was an important move in my computer ergonomics routine.
It decreased my pain, boosted my mood, and sharpened my focus.
But it took practice to dial in the ergonomics.
I didn’t go from sitting all day, to standing all day.
Here’s the shortcut…
Continue reading Sit, Stand, Repeat: Getting Used to a Standing Desk→ Repetitive strain injury: caused by repeated, or constant, muscle activation (such as typing or mousing).
It can often be made worse by poor posture or workstation setup.
Repetitive can mean constant muscle activation in my upper back (from slouching forward).
Or, repetitive can mean clicking a mouse repeatedly hundreds of times a day.
→ Carpal tunnel syndrome: pain in the wrists that is commonly caused by repetitive strain and overuse.
I used to have this pain because I held my wrists in an extended position for long periods of time.
Wrists should be straight and neutral when using a keyboard and mouse, not bent up or down.
Continue reading Computer Posture Key Terms: Part 2My 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.
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.
Continue reading 3 Ways to Improve Computer Posture Immediately!Today’s early a.m. routine as a computer posture maniac 👨🏻💻
→ I got out of my temperature-controlled bed.
I kept it at 72° F all night, so I didn’t wake up with night sweats mid-sleep.
→ I kept on the mouth tape I used while sleeping.
This promotes nasal-breathing all night instead of mouth-breathing.
As a lifelong athlete, I often used to skip stretching after exercise.
Add that in with years of computer-related tension.
❌ I used to slouch forward at my desk, while typing constantly for 8 hours.
All while my shoulders were internally rotated and my upper back was locked into place.
All this caused excessive shoulder tension.
✅ The best fix I’ve found?
Continue reading Computer Posture Stretches: Ways to Relieve Typing Tension→ 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: