Todd Bowen, Author at SittingPosture.com

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.

Computer Posture Guinea Pig

I’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.

Computer Posture Guinea Pig

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)

Ergonomics is more than just posture.

I constantly have to remind myself of this:

Ergonomics > Posture.

Ergonomics is more than just posture.

That’s why I:

→ Prioritize a consistent sleep schedule.
→ Drink quality water that includes healthy minerals.
→ Practice breathwork each day.

“Sit Up Straight” is Pointless Posture Advice

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.

Computer Posture Propaganda I’m Not Falling For: Part 1

❌ Sit up “straight”
❌ “Caffeine”
❌ Office chair armrests
❌ “Typing” causes carpal tunnel syndrome

Welcome to my “Posture Propaganda That I’m Not Falling For” series.

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

What actually matters to me is…

How to Maintain a Neutral Spine at a Computer

Back pain is a common issue for those of us who spend long periods of time at a computer.

❓But why does our back hurt from sitting?

We aren’t taking any hard impact, like running, or falling on the ground.

We aren’t lifting anything heavy, which is another obvious cause of back pain.

How to Maintain a Neutral Spine at a Computer. Image by ChatGPT.

“Sit up straight” isn’t good enough advice anymore. We need to really understand what we’re doing wrong, before we can correct our sitting posture.

I’ve learned that 3 mistakes contributed the most to my (computer-related) back pain. This article will describe those posture mistakes, as well as 3 different solutions to help us maintain a neutral spine while sitting at a computer.

Cost of Bad Computer Posture: How I Spent $20K Fixing Desk‑Induced Pain (and the Free Habits that Work Better)

I was thinking the other day…how much money have I spent to correct my poor computer posture?

It would not be easy to estimate. Because the dollar amount would be A LOT. 💸

From 2002 to 2015, I made a living while sitting at a computer full-time (40+ hours a week).

In 2011, I finally started taking accountability for my bad computer posture.

What is the cost of bad computer posture? And how can we fix desk-induced pain with behavioral habits that are free of cost? Image by ChatGPT.

I’ve done a lot of professional treatments since then.

These include chiropractic care, acupuncture, physical therapy, deep tissue release, cryotherapy, the list goes on…

I won’t list everything I’ve done.

I can’t give an estimated dollar amount either.

But it’s definitely in the 5 figures range. Easily more than $20k, since 2011. 💸

Optimizing Your Sleep Environment for Better Computer Ergonomics

Sleep isn’t just for rest. It’s one of the most overlooked variables of computer ergonomics. 💻

If we’re not sleeping well, our body doesn’t recover properly. That means we wake up tight, tired, and already behind on muscle recovery from yesterday. 😴

Optimizing Your Sleep Environment for Better Computer Ergonomics - AI generated image of a tired person using the computer — Optimize Your Sleep Environment for Better Computer Ergonomics. Image by ChatGPT.

Before we even open our laptop in the morning, poor sleep quality can lead to stiff joints, inflamed muscles, and the same slouched computer posture we’ve been trying to fix for years. 😫

This article talks about my 5 favorite ways to optimize my sleep environment for better computer ergonomics. 💤

Sit Up Straight? ➡️ Red Pill or Blue?

I would guess about 98% of people think “sit up straight” is good advice.

But 2% of us (the red pill takers) want to know exactly what “sit up straight” means.

(sorry for the red pill reference, I just watched The Matrix 4) 😂

a person who sit up straight — Is “sit up straight” good posture advice? Or can we do better? Image by ChatGPT.

For those that don’t know, the red pill versus blue pill metaphor represents a choice we have to make. It originated in The Matrix movie from 1999.

“Taking the red pill” means accepting a painful, but potentially life-changing truth.

While “taking the blue pill” would mean remaining in a state of comfortable, blissful ignorance.

Get to Know Me: From Athlete to Computer Posture Expert – How I Fixed My Office Pain

My name is Todd Bowen. I’m a lifelong athlete and exerciser.

In a previous life, I played basketball, baseball, and beach volleyball. 🏀 ⚾️ 🏐

These days, I stay active with a balance of weightlifting and hot yoga. 🏋️‍♂️ 🧘‍♂️

I’m also extremely passionate about muscle recovery. ❤️‍🩹

I have a degree in Information Technology. Ergonomics was my favorite topic. Probably because of my interest in athletics. 🤓

Todd Bowen, from being an athlete to computer posture expert — Todd Bowen, Author of *45 Ways to Improve Computer Posture*

In 2022, I stopped eating fast-food and seed oils completely.

In the first 3 months of eating clean, I lost 45 pounds! It was eye-opening! 😳

My all-around quality of life improved tremendously. Especially when it came to my computer posture.

Healthy Sleep Habits for Better Computer Posture

Our computer posture benefits directly from good sleep!

The earlier in the day we get tired, the quicker our computer posture suffers.

Healthy Sleep Habits for Better Computer Posture — Healthy sleep habits for better computer posture. Image by ChatGPT.

Ergonomics is the study of people’s efficiency in the workplace.

And computer ergonomics isn’t just about posture.

It’s about our sleep, hydration, breathing, and nutrition habits working together.

Creating a sleep-friendly environment sets me up for success the next day, before my head even hits the pillow at night!