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Proper Posture for Computer: A Computer Posture Checklist

Proper posture is an important variable of computer ergonomics. It can get complex. But I try to explain my personal experience as simply as possible. That’s why I created my Computer Posture Checklist.

Having a proper posture for every activity can help prevent pain and discomfort. Especially when it comes to sitting position at a computer. But it’s not the position we are in, it’s the long periods of time that we’re holding that position.

It’s not uncommon to sit in front of a computer all day. Sitting at a computer is an endurance event every day we go to work. Because some of our muscles may be constantly deactivated all day long. But others are constantly, chronically overused. Understanding this is one of the most valuable lessons I learned in how to improve posture while sitting at computer.

In this article, I’m sharing a guide on how to have a proper sitting posture, as well as standing posture, when working in front of the computer. Because sitting doesn’t have to be the new smoking. The better my posture is, and the more positions I work in throughout the day, the less computer related pain I have.

How to Adjust Office Chair

Sitting in an office chair for long hours is an endurance event. Some muscles might be deactivated all day. But other muscles are constantly, chronically overused for 8 hours straight.

The term “ergonomic chairs” is subjective. A chair that works for one person, might not work well for the next. Because each person has a different body structure. And not all office chairs are built for every body type. We all have different heights, widths, limb lengths, etc.

How to Adjust Office Chair — Learning how to adjust an office chair is a valuable tool in my ergonomics practice.

Taking the time to adjust my office chair helps me feel comfortable while working. It turns my desk into an asset that promotes good posture as soon as I sit down.

We shouldn’t have to adjust our bodies to get out of poor posture. It should come easily and naturally to improve posture at computer.

In this article, I’m sharing a guide on how to properly adjust an office chair for ergonomics.

How to Fix Wrist Pain from Typing All Day at a Computer

A high percentage of working Americans are at a computer all day. Think about a full-time office worker that works 8 hours a day. That equals over 2,000 hours per year.

Repetitive tasks like writing, typing, and mouse clicking resulted in a lot of wrist pain for me. Another common posture mistake was the position of my wrists. Hands have a lot of muscles in them. But that means they also have a lot of tendons. In my experience, the smaller the muscles, the quicker this overuse leads to pain and repetitive strain injuries.

This pain would negatively impact my productivity, mood, and overall quality of life. It didn’t just hurt when I was at my desk. It hurt when I was lifting weights, playing sports, even when I got home at night.

Key Terms for Ideal Computer Posture

Computer posture can be very complex.

Like most people, I didn’t know what most terms meant either.

I finally learned them all when I took a class to be a Certified Posture Specialist.

But I couldn’t help to think…

Computer users need to understand posture terms in a simpler way.

This would help them decrease their computer-related pain.

Key Terms for Ideal Computer Posture — This article covers the key terms that’ve helped me get a better understanding of ideal computer posture.

I don’t write high-level articles, like a physical therapist or personal trainer would.

I write simple, easy to understand articles for the busy, athletic office worker.

I write for someone who wants to create an ergonomic desk, quickly and easily.

For the computer user who wants to improve their posture, at work and away from their desk.

Best Ergonomic Desk Setup for Neck and Shoulder Pain Relief

The average office worker sits at their desk 8 hours each day. It doesn’t matter how much money we spend on an ergonomic chair and desk. Repetitive strain and overuse injuries can happen any time we sit for long periods of time.

That’s why I implement as many small, ergonomic improvements as possible. Because anytime we physically place our hands on something, and hold them there, our shoulders activate and our torso tends to slouch forward naturally.

This is why it’s not uncommon to experience neck and shoulder pain from sitting at a desk.

How to Set Up Your Computer Desk for Better Posture (3 Simple Steps)

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:

Soft Tissue and Computer Posture: Why Foot Position Matters for Pain-Free Sitting

I used to sit for 8 hours a day with my feet tucked under my chair.

It caused hamstring overuse, knee dysfunction, and 3 ankle surgeries.

Soft Tissue and Computer Posture: Why Foot Position Matters for Pain-Free Sitting — Notice how this user has his feet pulled under his chair. This poor foot position is causing repetitive strain and overuse in his hamstrings. I made this computer posture mistake for years. Image by Inegvin via Megapixl

And now, good foot position at a computer is non-negotiable.

That means:

Spinal Disc Degeneration and Posture: What I Learned From Poor Sitting Habits

This article is about 2 important things I wish I knew…

Before poor sitting posture broke me down…

Both physically and mentally.

Spinal Disc Degeneration and Posture: This is part 12 of my Computer Posture Key Terms series.

Long-Duration Stretches and Breathwork to Fix Computer Posture

I used to think quick stretches would fix my computer posture.

But then I tried a different approach.

Long-Duration Stretches and Breathwork to Fix Computer Posture — Reversing computer-related tension is a slow burn. My shoulders and hamstrings were 2 stubborn muscle groups. The internal rotation of my shoulders was excessive. My hamstrings were overused and shortened. This article talks about the 2 stretches that helped me fix those computer-related injuries.

And now I do long-duration stretches combined with breathwork.

Reclined Sitting Posture: How Switching Positions Prevents Repetitive Strain

Sitting at a computer is an endurance event.

Some of our muscles are chronically overused.

While others are constantly deactivated.

Reclined Sitting Posture

Here’s how I avoid repetitive strain injuries at my desk:

Why Changing Positions Improves Computer Posture and Productivity

Sitting isn’t the only enemy.

Working in the same position for hours is. Even if our posture is good.

The secret: I switch positions before my body feels pain.

Why Changing Positions Improves Computer Posture and Productivity — Sitting in the same exact position for long periods of time affects my computer posture and work productivity in a negative way. This article talks about how I fix that computer posture mistake.

Sitting on a chair, standing, sitting on a stool, reclining: all good.

I switch through these positions multiple times a day.

Laptop Monitor Neck Pain: Why External Monitors Improve Posture

I used to work only off my laptop monitor.

But then neck pain and eye strain wrecked my productivity.

And now I only use external monitors set at eye level.

Look at the downward angle this user needs to see her laptop monitor screen.

Laptop Monitor Neck Pain: Why External Monitors Improve Posture — Using a laptop monitor, for long periods of time, caused chronic neck pain and excessive muscle tension for me. This article talks about how I corrected that painful computer posture mistake.

In fact, holding this angle for long periods of time is causing multiple computer posture problems:

Best Chair Height for Computer Work: Why Elbow Position Matters for Posture

I used to think chair height didn’t matter.

But then I realized my low elbow height was causing overuse in my biceps.

Best Chair Height for Computer Work: Why Elbow Position Matters for Posture — I like to keep my elbow height about 2 inches above my desk level (like the user on the right). Image by Burlesck via Megapixl.

And now I always keep my elbows slightly above desk level.

Because with low elbow height…

Neutral Spine Sitting Posture: Why “Sit Up Straight” Is Bad Advice

I used to think “sit up straight” was good posture advice.

But it hurt, because I’d flattened the natural curves of my spine.

Neutral Spine Sitting Posture: Why “Sit Up Straight” Is Bad Advice — “Sit up straight” may sound like good advice. But overdoing it can lead to spinal disc degeneration, just as easily as slouching forward can.

And now I sit with a neutral spine that feels balanced.

The human spine isn’t straight when looking at it from a side angle.

It has natural curves.

Beyond Movement: 5 Ergonomic Habits That Improve Computer Posture and Recovery

This article talks about 5 healthy habits I practice to have better computer ergonomics. Know the 5 ergonomic habits that improve computer posture and recovery.

Movement is important when it comes to posture.

But it’s not the only answer.