Good 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…
Muscle Recovery for Office Workers
1️⃣ → 10 minutes in the dry sauna at 188° F (pre-workout).
I sat on the bench in there. Even sitting in the sauna for 10 minutes had my lower back TIGHT when I got up. I should’ve stood up or laid down the whole time.
2️⃣ → Walked backwards (very slowly) on a treadmill for 10 minutes.
I was super slow and intentional on this walk. It was a manual treadmill. Meaning I have to push the belt to get it to move. It was also at an incline. No weight vest today.
I’m hamstring dominant (from sitting with poor foot position at a computer for years).
So walking backwards helps me reverse my hamstring overuse.
It also helps me land on my forefoot first (transferring energy to my calves – which is good).
Walking forwards would mean landing on my heels first (transferring energy to my shins – not good).
3️⃣ → 15 minutes in the dry sauna at 188° F (post-workout).
I laid down flat on the bench this time. It did not hurt when I got up (like it did pre-workout).
4️⃣ → 30 minutes in my Normatec arm sleeves.
These are compression sleeves that fill up with air. They put pressure on all the muscles in my arms at different times. This increases the blood flow throughout my biceps, triceps, elbows, and forearms.
I used these arm sleeves because I’ve been having a sharp pain in my right elbow lately.
It’s been better since I hit my biceps and forearms with my Hypervolt massage gun the other day.
But using the sleeves today will get some more blood flow to the tendons in my elbow from a different approach.
I didn’t lift any weights today. I really been going through it lately when it comes to excessive stress and muscle tension.
Lifting weights would not have made things better for me. I just needed a day to breathe deep, sweat more, increase blood flow, and move intentionally.
Side note: nothing in this post is paid promotion. I paid my own money for these items. They both improve my muscle recovery and computer posture. I’m not compensated by Hyperice (who makes the Hypervolt massage gun and the Normatec air compression sleeves).
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