3 Simple Ergonomic Adjustments that Avoid Posture Problems

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.

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.

Proper Computer Ergonomics

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.

Notice how this user has the top of his external monitor screen even with his eye level. That is the correct position for a monitor.

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!

What Is Ergonomics In Computer?

Ergonomics is the study of people’s efficiency in the workplace.

Posture is only one variable in my ergonomics process. Other variables include hydration, sleep quality, breathing, nutrition, muscle recovery, and exercise. All of these variables contribute to how good, or bad, my computer posture is the next day.

Posture happens at my desk. Some ergonomic variables also happen at my desk. But some ergo variables happen in the kitchen, in the gym, even in the bedroom.

How To Set Up An Ergonomic Workstation

I adjust my chair height until my elbows are slightly above my keyboard, mouse, and desk level.

I never want my elbows to be below my desk. I learned this from experience. It caused me to activate my biceps to lift my hands up onto the keyboard and mouse. Holding this bicep activation for long periods of time causes my biceps to shorten. This put extra strain on my shoulder tendons. It led to chronic, painful shoulder tendonitis.

This chair height should also bring my hip level slightly above my knee level.

At the very minimum, I want my hips to be even with my knees. I never want my hips to fall below my knees when sitting in a desk chair. I used to sit like this. It caused overuse and repetitive strain on my hip flexors. This caused them to shorten over time, becoming more and more dysfunctional.

If that correct chair height lifts my feet off the floor, I use a footrest.

Correct elbow height is important. But so is correct foot position. I won’t sacrifice one for the other. So if my chair height lifts my feet off the ground, I get a footrest and keep my feet flat on that.

I adjust the height of the monitor until the top of my screen is at my eye level.

Looking down at a monitor that is too low, for long periods of time, used to cause chronic neck pain, tension, and dysfunction for me. This also caused awful headaches.

Regardless if I’m working at a sitting or standing workstation, the rules remain the same. My chair height allows my elbows to be slightly higher than my keyboard and mouse. My hips are slightly higher than my knees (when sitting). My feet are flat on the floor (or a footrest, if necessary). And my eye level is even with the top of my monitor screen. Image by Reneshia via Megapixl.

How Far Should The Monitor Be From Your Eyes?

I like to keep my monitor 24 inches from my eyes.

This distance can vary according to how good the office worker’s eye sight is. Personally, I like to keep my monitor about 24 inches from my eyes.

If anything else, I’ll move my monitor closer to me to change it up (about 18 inches away). But I won’t move it anywhere outside of 18 to 24 inches.

I like to change up different ergonomic variables to keep my posture dynamic. I don’t want to sit in the same static posture for long periods of time. Because that can cause repetitive strain and overuse injuries. Regardless if our posture is good or bad, sitting or standing.

How To Use Mouse Ergonomically

I keep my elbow slightly higher than the mouse.

I adjust my chair height to get this correct elbow height. I don’t want to over-activate shoulder muscles to lift my elbow height.

I keep my elbow somewhat close to my rib cage.

I used to flare my elbow out laterally to the side. The more my elbow drifted away from my rib cage, the more shoulder activation it required. This led to stubborn repetitive strain and overuse over time.

I use a flat, low-profile mouse.

I used to have a very tall bulky mouse. This caused me to extend my wrist muscles, in order to lift my hand up onto the mouse. It caused carpal tunnel syndrome.

Now, I fix my carpal tunnel pain by using a flat, low-profile mouse. This allows me to keep my wrist flat, in a neutral position.

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.

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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 Fix Their Sitting Pain

P.S. If you’ve read this far down, you’ll love the digital store I just published.

🙏 Thank you for supporting my work. -Todd