My computer desk used to be a problem that caused computer-related pain.
The ergonomic heights were incorrect.
I’d struggle all day to get my body in the correct position.
But now, I’ve turned it into an asset that promotes good posture (in less than a minute).
And my body has correct computer posture as soon as I sit down.
How to Set Up Your Computer Desk for Better Posture (3 Simple Steps)
Want to know how to set up your computer desk for better posture?
Here are 3 steps I did (in less than a minute) to turn my desk into an ergonomic workstation:
Step 1: I raised my chair height until my elbows were slightly above desk level.
I’m most comfortable when they’re 2 inches above desk level.
Step 2a: If raising my chair doesn’t lift my feet off the ground, I keep my feet flat on the floor at all times.
Step 2b: If raising my chair lifts my feet off the ground, I keep my chair at that correct height.
But I use a footrest. And I also keep my feet flat on the footrest.
Step 3: I adjust my external monitor height so the top of my screen is even with my eye level.
I only make this adjustment when I’m sitting with an upright torso and a neutral spine.
If you want to turn your desk into an asset, that promotes good computer posture…
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Correct elbow height, keyboard, mouse, and desk level
When I used to have my elbows below desk level, I had to lift my hands upward to get them on the keyboard and mouse. I also had to constantly activate my biceps to lift my hands. Repetitive strain and overuse from my biceps caused tendon inflammation in both my elbows and shoulders.
Raising my chair height, until my elbows were slightly above desk level, decreases the overuse of my biceps. Which decreases the repetitive strain that used to be on my elbow and shoulder tendons.
Correct foot position for computer work
I used to pull my feet underneath my chair and hold them there all day. To do this, I had to constantly activate my hamstrings all day. So this led to dysfunction throughout all the joints in my legs, even into my hips and lower back.
Keeping my feet flat on the floor relaxes my hamstrings. Which decreases pain and tension throughout my legs.
Correct monitor height and eye level
I used to look downward at my laptop monitor. Holding this compromised position for long periods of time caused chronic neck pain, tension, and headaches. In fact, the muscles on the front of my neck shortened. While the muscles on the back of my neck lengthened. This dysfunction was one of the worst computer-related injuries I’ve ever had.
I stopped the bleeding by not using my laptop monitor anymore. They’re just too small and too low. So now, I use an external monitor. And I raise it until the top of the screen is even with my eye level.
Related: Best Ergonomic Desk Setup for Neck and Shoulder Pain Relief
If you like this article, my Computer Posture Newsletter should be very helpful for you. (it’s free)
Especially if you’re an athletic office worker, who wants to improve computer posture and increase work productivity.
I write about easy, actionable ways to:
→ Decrease computer-related pain
→ Increase energy
→ Improve mental clarity
→ Decrease muscle tension
→ Improve joint function
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Thanks for your interest in computer posture.
Todd Bowen – Computer Posture Correction and Pain-Free Ergonomics: For Office Workers Who Want to Increase Work Productivity