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My Number 1 Computer Posture Tip

My number 1 computer posture tip:

→ Get elbow and desk height correct.

The reason? It’s the number 1 way to avoid slouching forward.

Slouching forward used to be the most painful computer posture mistakes I made. Now that I turned my desk into an ergonomic asset that promotes an upright torso, it’s decreased my computer-related pain considerably.

Because less slouching is very important.

Computer Posture Key Terms: Part 6

Ergonomics can get complex.

Avoiding repetitive strain and overuse injuries can be a daunting task.

But I’ve lived through it. I’ve done all the hard work and research.

I’ll lay out everything I’ve learned.

All you have to do is show up with an open mind and consistent effort.

Welcome to Part 5 of my Computer Posture Key Terms series. I wrote the article, but this image is AI-generated.

This article will go over some key terms that helped me understand ergonomics better.

Computer Posture Key Terms: Part 5

Computer ergonomics can get complex. 😵‍💫

This article will talk about terms that helped me understand computer ergonomics better.

Muscle Recovery for Office Workers: How I Manage Computer Posture Pain Without Lifting Weights

Good computer posture will always be a process for me.

Repetitive strain injuries been killing me lately.

Using the dry sauna is one of my favorite ways of muscle recovery to manage computer posture pain. I wrote the article, but this image is AI-generated.

Here’s how I went heavy on muscle recovery on August 6, 2025…

The Best Exercises to Reverse Computer Posture Pain (for Athletic Office Workers)

It took me 10 years to realize my mistake.

After sitting at a computer with poor posture for 10 years…

I finally understood that good posture is only part of the equation.

Steel mace exercises have helped reverse my computer posture pain in a big way. I wrote this article, but this image is AI-generated.

When it comes to fixing computer posture, whether it’s releasing muscle tension, decreasing chronic pain, or improving work productivity…

It all starts with intentional exercises that improve my stretching, strengthening, and movement.

Computer Posture Key Terms: Part 4

Computer ergonomics can get complex. 😵‍💫

Welcome to Part 4 of my Computer Posture Key Terms series. I wrote the article, but this image is AI-generated.

This article will talk about terms that helped me understand computer ergonomics better.

What I Wish I Knew About Posture Before My First Office Job

I was on the phone with a woman. (phone date)

She asked me what I was passionate about. I told her…

“I want to help office workers decrease their computer-related pain.”

45 Ways to Improve Computer Posture by Todd Bowen

I know that answer doesn’t seem typical. It can get dicey quick.

It’s always risky. She might find it a boring topic.

But she was interested in my answer. (phew)

Computer Posture Key Terms: Part 3

→ Neutral spine: the natural, S-shaped alignment of your spine. It’s the foundation of healthy sitting and standing posture.

“Sit up straight” is not great advice. It’s not specific enough. It can lead to sitting up “too straight,” which flattens out the natural curves in the spine. This can cause similar damage as slouching forward.

When sitting (or standing) with good posture, a neutral spine maintains the natural curves.

Welcome to my Computer Posture Key Terms Series. This is Part 3. I wrote the article, but this image is AI-generated.

→ Natural curves: The 3 major curves of the spine are found in the cervical, thoracic, and lumbar regions.

Understanding what these curves look like is the first step. The second step is to have the body awareness to know when we’re holding these curves out of alignment.

Sit, Stand, Repeat: Getting Used to a Standing Desk

Sitting 8 hours straight used to make me slouch forward at my computer.

Which caused pain, tension, and spinal disc degeneration in my back.

Getting used to a standing desk takes time. I didn’t rush in and stand all day in the beginning. That just would’ve created other repetitive strain injuries (compared to sitting injuries). Image by ChatGPT.

Swapping to a height-adjustable desk was an important move in my computer ergonomics routine.

It decreased my pain, boosted my mood, and sharpened my focus.

But it took practice to dial in the ergonomics.

I didn’t go from sitting all day, to standing all day.

Here’s the shortcut…

Computer Posture Key Terms: Part 2

→ Repetitive strain injury: caused by repeated, or constant, muscle activation (such as typing or mousing).

It can often be made worse by poor posture or workstation setup.

Repetitive can mean constant muscle activation in my upper back (from slouching forward).

Or, repetitive can mean clicking a mouse repeatedly hundreds of times a day.

Welcome to my Computer Posture Key Terms series. This is Part 2.

→ Carpal tunnel syndrome: pain in the wrists that is commonly caused by repetitive strain and overuse.

I used to have this pain because I held my wrists in an extended position for long periods of time.

Wrists should be straight and neutral when using a keyboard and mouse, not bent up or down.

3 Ways to Improve Computer Posture Immediately!

My free eBook is titled, 3 Ways to Improve Computer Posture Immediately!

I made it as short as I could (11 pages). But sitting at a desk (8 hours a day) doesn’t leave much time for reading. So I wanted to shorten it even more.

3 Ways to Improve Computer Posture

In this article, I’m going to summarize my eBook in 8 sentences. Because poor posture can be understood quickly. And our workstations should be an asset that promote good posture as soon as we sit down (or stand up) in position.

My Morning Routine for Better Computer Posture: Cold Plunge, Mouth Tape, and 10-Minute Heat Therapy

Today’s early a.m. routine as a computer posture maniac 👨🏻‍💻

→ I got out of my temperature-controlled bed.

I kept it at 72° F all night, so I didn’t wake up with night sweats mid-sleep.

This article talks about my morning routine for better computer posture. These events took place on July 16, 2025. I wrote the article, but this image is AI-generated.

→ I kept on the mouth tape I used while sleeping.

This promotes nasal-breathing all night instead of mouth-breathing.

Computer Posture Stretches: Ways to Relieve Typing Tension

As a lifelong athlete, I often used to skip stretching after exercise.

Add that in with years of computer-related tension.

This is an example of a yoga cactus pose, while laying flat on the ground. This stretch has given me the best results when it comes to reversing excessive tension caused by sitting at a computer for long periods of time.

❌ I used to slouch forward at my desk, while typing constantly for 8 hours.

All while my shoulders were internally rotated and my upper back was locked into place.

All this caused excessive shoulder tension.

✅ The best fix I’ve found?

Computer Posture Key Terms: Part 1

→ Posture: the position I hold my body in (at a computer, for example)

→ Ergonomics: the study of my efficiency in the workplace

Welcome to my Computer Posture Key Terms series. This is Part 1. I wrote the article, but this image is AI-generated.

Side note: Posture is only one variable of my ergonomic practice.

Others include:

– sleep quality
– hydration
– nutrition
– breathwork

All of these are directly related to how good (or bad) my computer posture is.

Exercise: An Important Variable of Good Computer Ergonomics

I’m working on a new project about ways to erase computer-related injuries.

I’ll lay out all the exercise methods that helped me relieve excessive muscle tension and chronic pain (caused by using a computer).

Exercise is an important variable of my computer ergonomics process. Side note: I wrote this article. But, this image is AI-generated.

I’m not sure if it’s going to be a book or online course yet. But I’m really excited about it!

Intentional Weightlifting for Better Computer Posture

I’ve been weightlifting 33 years.

But don’t do everything I say.

You shouldn’t do everything a young 20-something trainer says either.

Intentional weightlifting for better computer posture is a key part of my computer ergonomics process. I wrote the article, but this image is AI-generated.

I’ve learned a lot from certain coaches.

But others have tried sending me down a road of destruction.

How Sitting Destroyed My Glutes (and the Simple Exercise I Use to Fix It)

Although I’m a low-key meathead and recovering gym rat…

I neglected strengthening my glutes for over 30 years.

This article will talk about what I do these days to make up for it.

How Sitting Destroyed My Glutes (and the Simple Exercise I Use to Fix It)

I used to think I got enough glute strength indirectly (from doing deadlifts and whatnot).

I never did any glute-focused exercises for all those years (I started weightlifting back in 1992, when I was 15).

But sitting at a computer for long periods of time demolished my glutes.

The 30-60 Minute Rule: Stop Computer Pain Without Quitting Your Desk Job

I used to sit at a computer for 8 hours straight, 5 days a week.

Prolonged sitting would increase my risk of backaches, headaches, and other body pains. 😮

These days, I only sit for 30 to 60 minutes at a time.

And it’s made a HUGE difference! 🪑➡️🧍‍♂️

It’s improved my overall posture.

And believe it or not, my productivity has gone up too.

How often I stand up from my desk can vary, according to a few different factors. Image by ChatGPT.

Sitting 8 hours straight caused muscle tension and pain.

Which caused mental stress.

Which caused low work productivity.

It’s all connected.

When I reduced my sitting time (from 8 hours straight) down to 30 to 60 minutes at a time, I immediately noticed:

less tension, stiffness, and muscle soreness

increased productivity

more creativity

better mental clarity throughout the day

better muscle recovery

Computer Posture Propaganda I’m Not Falling For: Part 6

Posture propaganda I’m not falling for (part 6):
❌ “Working lunches” at my computer desk
❌ Lifting too heavy weights
❌ Excessive reps in the gym
❌ Shallow breathing

Welcome to my Computer Posture Propaganda Series (that I’m not falling for anymore). This is Part 6. Image by Inegvin via Megapixl.

I sat at a computer with poor posture for a decade.

What actually matters to me is:

Ergonomic Tips for Switching Between Sitting and Standing Workstations

A standing workstation is not an absolute solution.

But it’s a very important tool in our ergonomic toolbox.

Especially when it comes to decreasing computer-related pain. 📉

Ergonomic Tips for Switching Between Sitting and Standing Workstations. Image by ChatGPT.

We don’t want to go from sitting all day, straight to standing all day.

That would just cause repetitive strain injuries in different muscles and tendons (compared to sitting).

My personal preference is to switch between sitting and standing positions every 30 to 60 minutes.

This article will talk about the 4 main ergonomic tips I use to switch from sit to stand positions. It’ll also talk about the health benefits I’ve gotten from using my standing workstation.