Proper Computer Ergonomics

I want my computer workstation to be an asset that promotes good posture as soon as I sit (or stand).

Not a liability that creates posture mistakes immediately.

Most of my computer-related pain decreased when I started using proper computer ergonomics. Image via ChatGPT.

The key to preventing most of my computer posture problems lies in 3 simple ergonomic adjustments. They apply regardless if I’m working at a sitting or standing workstation.

This article will talk about those proper computer ergonomics.

This article is not professional medical advice. It’s based off my personal experience and opinions. For years, my poor computer posture caused muscle tension, inflammation, and chronic pain. Bad posture also decreased my mental clarity, energy level, and work productivity.

All the desk worker health tips I write about are directly related to improving posture at a computer. We are our own primary caretakers. Do your research. Make good decisions. And be the best advocate possible for your own healthcare.

Benefits of Good Computer Posture — My ebook “3 Ways” is always free. It talks about the 3 most painful, poor posture mistakes I used to make while sitting at a computer for long periods of time. Then, it tells you how to fix those posture mistakes, immediately! You can download my ebook here.

Top of the Monitor Screen Even with Eye Level

Laptop screens create a posture dilemma. They are both too low AND too small.

That’s why I prefer external monitors! They make it easy to adjust monitor height, which reduces neck strain.

Laptop screens also increase risk of eye strain. That’s just not worth it for me!

I bought an external monitor large enough to work with 2 windows open at the same time. This decreased my eye strain AND increased my work productivity.

Elbows Slightly Above Desk Level

Positioning elbows slightly higher than my keyboard and mouse level keeps my biceps relaxed.

This might engage my triceps a little more, but I’ve never experienced pain from it.

I’d much rather use a little triceps than a lot of biceps during long periods of time at a computer.

Feet Flat on the Floor (or a Footrest)

This simple adjustment prevents multiple issues for me: ankle dysfunction, leg muscle tension, knee problems, and lower back pain.

I personally keep my feet hip-width apart while flat on the floor to avoid foot discomfort.

Notice how the 3 proper computer ergonomics principles apply, regardless if we’re sitting or standing at our desk. The top of the monitor screen is eye level. Elbows are slightly above desk level. And feet are flat on the floor (or a footrest). Image by Reneshia via Megapixl.

Summary: Proper Computer Ergonomics

Remember these 3 critical cues to decrease computer-related pain:

✅ Top of the monitor screen even with eye level

✅ Elbows slightly above desk level

✅ Feet flat on floor (or a footrest)

These core principles apply whether you’re sitting or standing at your computer!

THANKS FOR YOUR INTEREST IN COMPUTER POSTURE.

If you’ve read this far, congratulations! You’re taking valuable steps to reduce computer-related injuries by improving your posture. That’s something to be very proud of!

If you liked this article on proper computer ergonomics, check out my free ebook titled 3 Ways to Improve Computer Posture Immediately!

>>> Click here to download your free copy

3 Ways to Improve Computer Posture Immediately! by Todd Bowen

This ebook is a great supplement to the article you just read. In this ebook, you’ll learn 3 of the most painful, poor computer posture mistakes. Then, you’ll learn how to fix those mistakes immediately with 3 simple changes to your ergonomic computer desk setup.

Go to SittingPosture.com/ebook to learn more.

Take care,

Todd Bowen