Author: Todd Bowen

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)

Continue reading Computer Posture Guinea Pig

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.

Continue reading Ergonomics is more than just posture.

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.

Continue reading “Sit Up Straight” is Pointless Posture Advice

❌ 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…

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

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.

“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.

Continue reading How to Maintain a Neutral Spine at a Computer

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.

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. 💸

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

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. 😴

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. 💤

Continue reading Optimizing Your Sleep Environment for Better Computer Ergonomics

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) 😂

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.

Continue reading Sit Up Straight? ➡️ Red Pill or Blue?

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. 🤓

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. 

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

Our computer posture benefits directly from good sleep!

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

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!

Continue reading Healthy Sleep Habits for Better Computer Posture

Here’s my most controversial sitting posture tip:

👉 “Sit up straight” is bad advice.

Nobody talks about this. And it always surprises me.

Instead, I say: 

👍 “Sit with an upright torso. While maintaining a neutral, balanced spine, with its natural curves intact.”

Continue reading My Most Controversial Sitting Posture Tip

I first experienced knee pain back in 2011.

I stopped running and weightlifting for 6 months, but the pain persisted.

Why? ⁉️

Because I was still sitting at a computer with incorrect knee position for 8 hours daily! 😖

This article will talk about what exactly caused my computer knee pain. It’ll also go over how to fix those computer posture mistakes.

Continue reading Computer Knee Pain: Why It Happens and How to Fix It

It’s ironic that using a computer causes back pain.

I’m not lifting heavy weights. Or withstanding impact, like running or falling down (which are all common causes of back pain).

I’m literally just sitting in a chair! 😢

So why exactly does computer use cause back pain? Read this rest of this article to learn why, as well as how to fix it.

Continue reading Computer Back Pain: Why It Happens and How to Fix It

Wrist pain from computer use can be a real nightmare!

But I discovered mine was totally fixable with a couple easy ergonomic changes!

Carpal tunnel syndrome is when a nerve in the wrist gets compressed.

This can cause pain, numbness, and tingling.

Continue reading How to Avoid Computer Wrist Pain

I used to think foot positioning, while sitting at a computer, was no big deal.

After all, I was in an office chair—barely putting weight on my feet, right?

Wrong!

I found out the hard way when poor foot posture led to THREE ankle surgeries for a torn tendon, bone chips, and bone spurs. Ouch! 😫

I tore the tendon playing basketball. But long before that day, I had major ankle dysfunction that caused me to twist my ankle.

And that dysfunction was caused by not keeping my ankles in a neutral position, while sitting at a computer for years.

Continue reading Does Foot Position at a Computer Matter?

The Hidden Problem for Desk Workers

A lot of office workers don’t even know this. One of their biggest problems is excessive internal shoulder rotation.

It’s caused by holding a keyboard and mouse for long periods of time. This causes weak muscles and limited movement throughout the shoulders.

I was years into my good computer posture journey before accidentally discovering how dysfunctional my shoulders were (during a CrossFit class).

One day, I went to do an overhead squat with an empty (45 pound) bar. I could barely hold the bar above my head. Much less do a squat in that position.

This is when I realized my external shoulder rotation was very limited and weak. And my internal rotation was excessive. It was a very big problem.

Continue reading Internal Shoulder Rotation and Computer-Related Pain

Most office chairs are simply too big, even for my 6’3″ frame!

Incorrect armrest positioning caused me painful shoulder and neck problems that took forever to heal.

I want to save you that trouble.

This article will talk about ways to position armrests correctly. It also talks about how to support your arms when the armrests are too low and too wide.

Continue reading How to Use Office Chair Armrests

The standard American desk chair is way too big for most of us. I’m 6’3″ and 200 pounds. These chairs are even way too big for me.

Working at a computer 8 hours a day is hard enough on our bodies. But armrests caused me unnecessary repetitive strain injuries in my shoulders, chest, and neck.

This article will talk about the 3 main reasons that office chair armrests are problematic for good computer posture. It will talk about multiple posture issues armrests create if they cannot be adjusted to the correct position.

Continue reading Why are Office Chair Armrests Bad for Computer Posture?

From 2002 to 2011, I sat with poor computer posture at a high-stress sales job. 

Despite being a life-long athlete, sitting in that compromised position caused the most stubborn injuries I’ve ever had. 

Before starting my career, I got an Information Technology degree in 2001. Which even included a class in Ergonomics.

But having a sedentary lifestyle for the next 9 years still crushed me, both physically and mentally.

Slouching forward for 8 hours a day caused chronic pain and excessive muscle tension. I had dysfunction in my back, neck, knees, wrists, the list goes on.

Continue reading What happened after sitting at a computer for 9 years?

Computer work causes excessive muscle tension and chronic pain. It requires us to work in a sitting or standing posture for long periods of time. This makes our muscles, tendons, and ligaments incredibly tight and stiff. These issues are known as repetitive strain and overuse injuries.

But how do we fix this computer-related pain? How do we counteract this muscle dysfunction?

Living a pain-free life, while still working on a computer, is very possible. We just need to make small improvements to our daily habits. Then practice them on a consistent basis.

This article is about my favorite posture exercises for office workers. They require both stretching and strengthening in the same repetition. I use a weight that’s called a steel mace.

Continue reading Posture Exercises for Office Workers