SittingPosture.com

Neutral posture ergonomics have been a valuable part of my day to day life since 2011. Before that, I’d make multiple computer posture mistakes. None of my joints were in a neutral position back then. None of them! Not a single one!

Neutral postures have been the foundation of my injury prevention, comfort, and productivity. This is especially true for desk workers, remote employees, and anyone performing repetitive tasks.

This article will talk about my personal experience with neutral posture ergonomics.

Having good posture at a computer is often confused with sitting up straight. Sitting up “too straight” can be a very bad thing. It’s also known as overcorrecting, which is an overlooked posture mistake. And it can cause musculoskeletal disorders just as easily as slouching forward can.

I’m dedicating this post to explain neural posture ergonomics, how to get joints in position, and how much it’s helped improved my physical health, mental clarity, and work productivity.

Neutral Posture Ergonomics

These days, neutral posture ergonomics are widely referenced in workplace ergonomics standards and occupational health guidance.

It is a dynamic position, not a rigid post held all day. Because even with perfect posture, holding the exact same position (for long periods) can cause repetitive strain and overuse injuries.

Understanding neutral posture ergonomics helps you avoid musculoskeletal disorders, neck pain, back pain, wrist strain, and fatigue in the long run.

My eBook talks about the 3 most painful computer posture mistakes I used to make. Then, it’ll explain how to fix those mistakes, immediately! Snag your copy here.

What Is Neutral Posture

Neutral posture is about:

Balanced muscle activation
Even load distribution
Joints at a 90 degree angle minimum
Avoiding long periods in extreme positions

Neutral posture is a comfortable position that allows me to sway lightly, like a tree in the wind. As opposed to a stiff, brick building that doesn’t move at all.

It’s where joints are naturally aligned and muscles are balanced with minimal strain.

It minimizes stress on muscles, tendons, ligaments, fascia, and discs.

It applies to task-based movements, while either sitting or standing.

What Does Neutral Posture Look Like

Head and Neck Position

Head aligned over shoulders
Ears roughly in line with shoulders
Avoid forward head posture

Shoulders and Upper Back

Shoulders relaxed and down, not rounded or elevated
Upper arms close to the torso

Notice how this user does NOT have neutral posture. Her shoulders are internally rotated. Her spine is slouched forward, because she’s looking downward at her laptop monitor. She has forward head posture. And her elbows are at way less than a neutral 90 degree angle. Image by Andrea Piacquadio via Pexels.

Spine and Pelvis Alignment

Natural spinal curves are maintained
Pelvis in a neutral tilt, not tucked or arched excessively

Arms, Wrists, and Hands

Elbows near the body at roughly a right angle
Wrists straight, not bent up, down, or sideways

Hips, Legs, and Feet

Hips slightly higher than knees or level depending on chair
Feet flat on the floor or footrest

Notice how this user has poor knee position. I know this because his knees are at less than a 90 degree angle. He also has poor foot position. They are not flat on the floor. Image by Vasilyrosca via Megapixl.

Notice how this user DOES have neutral posture. His head is above his torso. His joints (shoulders, elbows, hips, knees, and ankles) are at a 90 degree angle or greater. His torso is upright. His spine is in a neutral position, with its natural curves intact. His feet are flat on the floor.

Notice how both users have their joints at more than a neutral, 90 degree angle. This always applies, regardless if I’m sitting or standing. If one of my joints is less than 90 degrees, there is too much muscle activation somewhere. And holding those muscles constantly activated for long periods of time will lead to chronic overuse, pain, and dysfunction. Image by Reneshia via Megapixl.

How To Promote Ergonomic Neutral Position When Sitting

Now that we know what neutral postures DO and DON’T look like, here are some ergonomic tips that help me promote neutral position when sitting.

Because ergonomics is the complete approach to my sedentary lifestyle. And posture is only one variable of ergonomics. Other variables include hydration, nutrition, mobility, exercise, and muscle recovery (just to name a few).

A very valuable lesson I’ve learned → what is the underlying principle of ergonomics in the workplace?

I drink quality water with minerals, eat whole foods, and keep my sweet tooth to a minimum.

Hydration

What I consume into my body plays a huge role in my energy levels and muscle recovery. And both of those play a huge role in my neutral postures at a computer.

I used to drink ultra-purified, bottled water. I thought I was helping myself. But after learning about microplastics, plus mineral deficiencies and how they relate to muscle tension, I bought a reverse osmosis water filter that sits on my countertop (not paid promotion).

It also remineralizes the water. Because reverse osmosis is great at removing bacteria. But it also removes healthy minerals from the water.

Nutrition

I started cooking 95% of my own food in 2023. I eat clean, healthy foods that taste good to me. This includes red meat, eggs, milk, raw cheese, sweet potatoes, and avocados.

I always opt for the options that are pasture raised, grass fed, and organic. Because food is not only quality fuel for me. It’s an investment in my long-term health.

And I’m a former sugar-crackhead. So to keep my sweet tooth at bay, I do drizzle some raw honey or raw maple syrup on my food occasionally. This prevents me from crashing out on cookies or brownies (like I would in the old days).

I switch between different neutral postures, multiple times during my workday.

No matter how good my posture is, working in the exact same position 8 hours a day will eventually lead to excessive muscle tension, chronic pain, and joint dysfunction. These positions include sitting on a chair, sitting on a stool, standing, and reclined torso in a chair.

I take multiple breaks throughout the day.

I used to skip lunch and grind out sales at my desk for 9 hours straight. The money was decent, but it was NOT worth it. The physical and mental toll it took on my body is something that has taken years for me to fix.

But the good news is, you can learn the easy way (from my personal experience). Sign up for my free email newsletter here.

Thanks for your interest in computer posture.

Todd Bowen – Computer Posture Correction and Pain-Free Ergonomics: For Office Workers Who Want to Fix Their Sitting Pain

P.S. If you liked this article, you’ll love the digital store I just published.

🙏 Thank you for supporting my work. -Todd