Todd Bowen, Author at SittingPosture.com

Computer Posture Key Terms: Part 2

→ 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.

Welcome to my Computer Posture Key Terms series. This is Part 2.

→ 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.

3 Ways to Improve Computer Posture Immediately!

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.

My Morning Routine for Better Computer Posture: Cold Plunge, Mouth Tape, and 10-Minute Heat Therapy

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.

This article talks about my morning routine for better computer posture. These events took place on July 16, 2025. I wrote the article, but this image is AI-generated.

→ I kept on the mouth tape I used while sleeping.

This promotes nasal-breathing all night instead of mouth-breathing.

Computer Posture Stretches: Ways to Relieve Typing Tension

As a lifelong athlete, I often used to skip stretching after exercise.

Add that in with years of computer-related tension.

This is an example of a yoga cactus pose, while laying flat on the ground. This stretch has given me the best results when it comes to reversing excessive tension caused by sitting at a computer for long periods of time.

❌ 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?

Computer Posture Key Terms: Part 1

→ Posture: the position I hold my body in (at a computer, for example)

→ Ergonomics: the study of my efficiency in the workplace

Welcome to my Computer Posture Key Terms series. This is Part 1. I wrote the article, but this image is AI-generated.

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.

Exercise: An Important Variable of Good Computer Ergonomics

I’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).

Exercise is an important variable of my computer ergonomics process. Side note: I wrote this article. But, this image is AI-generated.

I’m not sure if it’s going to be a book or online course yet. But I’m really excited about it!

Intentional Weightlifting for Better Computer Posture

I’ve been weightlifting 33 years.

But don’t do everything I say.

You shouldn’t do everything a young 20-something trainer says either.

Intentional weightlifting for better computer posture is a key part of my computer ergonomics process. I wrote the article, but this image is AI-generated.

I’ve learned a lot from certain coaches.

But others have tried sending me down a road of destruction.

How Sitting Destroyed My Glutes (and the Simple Exercise I Use to Fix It)

Although 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.

How Sitting Destroyed My Glutes (and the Simple Exercise I Use to Fix 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.

The 30-60 Minute Rule: Stop Computer Pain Without Quitting Your Desk Job

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.

How often I stand up from my desk can vary, according to a few different factors. Image by ChatGPT.

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:

less tension, stiffness, and muscle soreness

increased productivity

more creativity

better mental clarity throughout the day

better muscle recovery

Computer Posture Propaganda I’m Not Falling For: Part 6

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

Welcome to my Computer Posture Propaganda Series (that I’m not falling for anymore). This is Part 6. Image by Inegvin via Megapixl.

I sat at a computer with poor posture for a decade.

What actually matters to me is:

Ergonomic Tips for Switching Between Sitting and Standing Workstations

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. 📉

Ergonomic Tips for Switching Between Sitting and Standing Workstations. Image by ChatGPT.

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.

45 Ways to Improve Computer Posture

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.

45 Ways to Improve Computer Posture is available in both digital and paperback versions. Snag your copy here.

It’s a step by step playbook on decreasing computer-related pain and increasing work productivity.

Computer Posture Propaganda I’m Not Falling For: Part 4

❌ Mouth breathing
❌ Long-duration cardio training to “lose weight”
❌ Being sore from training “is a good thing”
❌ An ergonomic computer workstation “is expensive”

Welcome to my Computer Posture Propaganda Series (that I’m not falling for). This is Part 4. Image by Andrey Popov via Megapixl.

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

Computer-Related Pain is Embarrassing

Slouching forward is embarrassing.

Lower back pain is embarrassing.

Having a headache is embarrassing.

This is what I felt like before I corrected my computer posture back in 2011. Image via ChatGPT.

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.

Computer Posture Propaganda I’m Not Falling For: Part 5

❌ “Healthy” fast food is “okay”
❌ Tap water
❌ Foot position at a computer “doesn’t matter”
❌ “Traditional leg workouts”

Welcome to my Computer Posture Propaganda Series. This is part 5. I wrote it, but this image is AI generated.

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

3 Worst Computer Posture Mistakes (and How to Fix Them Immediately!)

There are 3 mistakes that caused the most pain when I had poor computer posture.

The 3 worst computer posture mistakes I used to make surprisingly had 3 simple fixes. Image by ChatGPT.

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).

Computer Posture Propaganda I’m Not Falling For: Part 3

❌ A pain-free sedentary life “isn’t possible”

❌ Cooking at home is “too expensive”

❌ “Purified” water

❌ Sitting is “the enemy”

Thanks for reading my Computer Posture Propaganda Series. This is Part 3. Image via ChatGPT.

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

Here’s how I improve my computer posture without buying a new desk or chair.

If you want to learn the steps on how I improve my computer posture without buying a new desk or chair, then follow these steps!

Here’s how I improve my computer posture without buying a new desk or chair.

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.

Computer Posture Propaganda I’m Not Falling For: Part 2

Sitting is “the new smoking”
Laptop monitors “don’t cause neck pain”
Tall, bulky keyboard and mouse
Harder, faster, stronger

Welcome to my computer "Posture Propaganda I'm Not Falling For" series. This is Part 2. — Welcome to my computer “Posture Propaganda I’m Not Falling For” series. This is Part 2.

I sat at a computer with poor posture for a decade.

What actually matters to me now is…

Computer-Related Injuries and Healthy Ergonomic Habits

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.

Computer-Related Injuries and Healthy Ergonomic Habits. Image by ChatGPT.

This article will talk about different computer-related injuries. Then, it’ll talk about how to decrease those injuries with healthy computer ergonomic habits.