After 10 years of sitting at a computer for long periods of time…
My posture was terrible and my body was broken (circa 2011).
After correcting my own computer posture, I wrote a book.
It’s titled 45 Ways to Improve Computer Posture.
It’s a step by step playbook on decreasing computer-related pain and increasing work productivity.
Continue reading 45 Ways to Improve Computer Posture❌ Mouth breathing
❌ Long-duration cardio training to “lose weight”
❌ Being sore from training “is a good thing”
❌ An ergonomic computer workstation “is expensive”
I sat at a computer with poor posture for a decade.
What actually matters to me now is:
✅ Computer posture correction
✅ Intentional ergonomics
✅ Sleeping 8 hours consistently
✅ Heat therapy (sauna)
✅ Cold therapy (plunge)
✅ Chiropractic / Soft tissue work
✅ Clean water with amino acids added
✅ Grass-fed, pasture-raised meat
✅ Organic fruits and vegetables
✅ Cooking in healthy animal fats
Slouching forward is embarrassing.
Lower back pain is embarrassing.
Having a headache is embarrassing.
Carpal tunnel syndrome is embarrassing.
Poor posture is embarrassing.
Not exercising is embarrassing.
Eating unhealthy is embarrassing.
The only thing more embarrassing…
Never trying to fix any of this.
Learning good computer ergonomics is the cost of entry to a pain-free sedentary lifestyle.
Paying it was one of the most rewarding things I’ve ever done for myself.
Continue reading Computer-Related Pain is Embarrassing❌ “Healthy” fast food is “okay”
❌ Tap water
❌ Foot position at a computer “doesn’t matter”
❌ “Traditional leg workouts”
I sat at a computer with poor posture for a decade.
What actually matters to me now is:
✅ Computer ergonomics
✅ Small habits practiced daily
✅ Consistent sleep pattern
✅ Cool plunge
✅ Chiropractic adjustments
✅ Staying hydrated
✅ Leg exercises I’ve neglected for years
There are 3 mistakes that caused the most pain when I had poor computer posture.
This article will talk about what those mistakes were.
Then, it’ll talk about the 3 super easy changes I made to fix those mistakes (and the computer-related pain that came with them).
Continue reading 3 Worst Computer Posture Mistakes (and How to Fix Them Immediately!)❌ A pain-free sedentary life “isn’t possible”
❌ Cooking at home is “too expensive”
❌ “Purified” water
❌ Sitting is “the enemy”
I sat at a computer with poor posture for a decade.
What actually matters to me now is:
✅ Well-rounded ergonomics
✅ Consistent sleep pattern
✅ Hot sauna
✅ Soft tissue work
✅ Reverse osmosis drinking water (with added minerals)
✅ Giving up fast food 100%
✅ Breathwork
✅ Intentional strength training
✅ Muscle recovery
Continue reading Computer Posture Propaganda I’m Not Falling For: Part 3If you want to learn the steps on how I improve my computer posture without buying a new desk or chair, then follow these steps!
Step 1: Adjust my chair height until my elbow level is a couple inches higher than desk level. This decreased my shoulder pain.
Step 2: Adjust my monitor height until the top of the screen is at my eye level. This decreased my neck pain and headaches.
Continue reading Here’s how I improve my computer posture without buying a new desk or chair.
I sat at a computer with poor posture for a decade.
What actually matters to me now is…
Ever wonder why you have chronic pain after a day at the computer?
Back, neck, shoulder pain…
🤕 I did too…
Until I dug into what 20,000+ hours hunched over a keyboard was doing to me.
This article will talk about different computer-related injuries. Then, it’ll talk about how to decrease those injuries with healthy computer ergonomic habits.
Continue reading Computer-Related Injuries and Healthy Ergonomic HabitsI’m not a doctor, physical therapist, or personal trainer.
I’ve learned some valuable habits from those people.
But some of them have also steered me in the wrong direction.
Who I am…I write about my personal experience.
It combines:
→ My athletic background
→ My IT / Ergonomics background
→ How I sat at a computer with poor posture for 10 years
→ How I fixed my computer posture in 2011
→ How I share what I’ve learned with others
→ Finally, I enjoy writing (I wasn’t good at taking tests)
I constantly have to remind myself of this:
Ergonomics > Posture.
That’s why I:
→ Prioritize a consistent sleep schedule.
→ Drink quality water that includes healthy minerals.
→ Practice breathwork each day.
Telling someone to “sit up straight” can be very misleading. It’s not specific enough.
This article talks about 5 specific cues that will better explain good computer posture.
❌ Sit up “straight”
❌ “Caffeine”
❌ Office chair armrests
❌ “Typing” causes carpal tunnel syndrome
I sat at a computer with poor posture for a decade.
What actually matters to me is…
Back pain is a common issue for those of us who spend long periods of time at a computer.
❓But why does our back hurt from sitting?
We aren’t taking any hard impact, like running, or falling on the ground.
We aren’t lifting anything heavy, which is another obvious cause of back pain.
“Sit up straight” isn’t good enough advice anymore. We need to really understand what we’re doing wrong, before we can correct our sitting posture.
I’ve learned that 3 mistakes contributed the most to my (computer-related) back pain. This article will describe those posture mistakes, as well as 3 different solutions to help us maintain a neutral spine while sitting at a computer.
Continue reading How to Maintain a Neutral Spine at a ComputerI was thinking the other day…how much money have I spent to correct my poor computer posture?
It would not be easy to estimate. Because the dollar amount would be A LOT. 💸
From 2002 to 2015, I made a living while sitting at a computer full-time (40+ hours a week).
In 2011, I finally started taking accountability for my bad computer posture.
I’ve done a lot of professional treatments since then.
These include chiropractic care, acupuncture, physical therapy, deep tissue release, cryotherapy, the list goes on…
I won’t list everything I’ve done.
I can’t give an estimated dollar amount either.
But it’s definitely in the 5 figures range. Easily more than $20k, since 2011. 💸
Continue reading Cost of Bad Computer Posture: How I Spent $20K Fixing Desk‑Induced Pain (and the Free Habits that Work Better)Sleep isn’t just for rest. It’s one of the most overlooked variables of computer ergonomics. 💻
If we’re not sleeping well, our body doesn’t recover properly. That means we wake up tight, tired, and already behind on muscle recovery from yesterday. 😴
Before we even open our laptop in the morning, poor sleep quality can lead to stiff joints, inflamed muscles, and the same slouched computer posture we’ve been trying to fix for years. 😫
This article talks about my 5 favorite ways to optimize my sleep environment for better computer ergonomics. 💤
Continue reading Optimizing Your Sleep Environment for Better Computer ErgonomicsI would guess about 98% of people think “sit up straight” is good advice.
But 2% of us (the red pill takers) want to know exactly what “sit up straight” means.
(sorry for the red pill reference, I just watched The Matrix 4) 😂
For those that don’t know, the red pill versus blue pill metaphor represents a choice we have to make. It originated in The Matrix movie from 1999.
“Taking the red pill” means accepting a painful, but potentially life-changing truth.
While “taking the blue pill” would mean remaining in a state of comfortable, blissful ignorance.
Continue reading Sit Up Straight? ➡️ Red Pill or Blue?My name is Todd Bowen. I’m a lifelong athlete and exerciser.
In a previous life, I played basketball, baseball, and beach volleyball. 🏀 ⚾️ 🏐
These days, I stay active with a balance of weightlifting and hot yoga. 🏋️♂️ 🧘♂️
I’m also extremely passionate about muscle recovery. ❤️🩹
I have a degree in Information Technology. Ergonomics was my favorite topic. Probably because of my interest in athletics. 🤓
In 2022, I stopped eating fast-food and seed oils completely.
In the first 3 months of eating clean, I lost 45 pounds! It was eye-opening! 😳
My all-around quality of life improved tremendously. Especially when it came to my computer posture.
Continue reading Get to Know Me: From Athlete to Computer Posture Expert – How I Fixed My Office PainOur computer posture benefits directly from good sleep!
The earlier in the day we get tired, the quicker our computer posture suffers.
Ergonomics is the study of people’s efficiency in the workplace.
And computer ergonomics isn’t just about posture.
It’s about our sleep, hydration, breathing, and nutrition habits working together.
Creating a sleep-friendly environment sets me up for success the next day, before my head even hits the pillow at night!
Continue reading Healthy Sleep Habits for Better Computer PostureHere’s my most controversial sitting posture tip:
👉 “Sit up straight” is bad advice.
Nobody talks about this. And it always surprises me.
Instead, I say:
Continue reading My Most Controversial Sitting Posture Tip👍 “Sit with an upright torso. While maintaining a neutral, balanced spine, with its natural curves intact.”