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Here’s how I improve my computer posture without buying a new desk or chair.

If you want to learn the steps on how I improve my computer posture without buying a new desk or chair, then follow these steps!

Here’s how I improve my computer posture without buying a new desk or chair.

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.

Computer Posture Propaganda I’m Not Falling For: Part 2

Sitting is “the new smoking”
Laptop monitors “don’t cause neck pain”
Tall, bulky keyboard and mouse
Harder, faster, stronger

Welcome to my computer "Posture Propaganda I'm Not Falling For" series. This is Part 2. — Welcome to my computer “Posture Propaganda I’m Not Falling For” series. This is Part 2.

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

What actually matters to me now is…

Computer-Related Injuries and Healthy Ergonomic Habits

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.

Computer-Related Injuries and Healthy Ergonomic Habits. Image by ChatGPT.

This article will talk about different computer-related injuries. Then, it’ll talk about how to decrease those injuries with healthy computer ergonomic habits.

Computer Posture Guinea Pig

I’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.

Computer Posture Guinea Pig

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)

Ergonomics is more than just posture.

I constantly have to remind myself of this:

Ergonomics > Posture.

Ergonomics is more than just posture.

That’s why I:

→ Prioritize a consistent sleep schedule.
→ Drink quality water that includes healthy minerals.
→ Practice breathwork each day.

“Sit Up Straight” is Pointless Posture Advice

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.

Computer Posture Propaganda I’m Not Falling For: Part 1

❌ Sit up “straight”
❌ “Caffeine”
❌ Office chair armrests
❌ “Typing” causes carpal tunnel syndrome

Welcome to my “Posture Propaganda That I’m Not Falling For” series.

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

What actually matters to me is…

How to Maintain a Neutral Spine at a Computer

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.

How to Maintain a Neutral Spine at a Computer. Image by ChatGPT.

“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.

Cost of Bad Computer Posture: How I Spent $20K Fixing Desk‑Induced Pain (and the Free Habits that Work Better)

I 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.

What is the cost of bad computer posture? And how can we fix desk-induced pain with behavioral habits that are free of cost? Image by ChatGPT.

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. 💸

Optimizing Your Sleep Environment for Better Computer Ergonomics

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. 😴

Optimizing Your Sleep Environment for Better Computer Ergonomics - AI generated image of a tired person using the computer — Optimize Your Sleep Environment for Better Computer Ergonomics. Image by ChatGPT.

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. 💤

Sit Up Straight? ➡️ Red Pill or Blue?

I 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) 😂

a person who sit up straight — Is “sit up straight” good posture advice? Or can we do better? Image by ChatGPT.

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.

Get to Know Me: From Athlete to Computer Posture Expert – How I Fixed My Office Pain

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. 🤓

Todd Bowen, from being an athlete to computer posture expert — Todd Bowen, Author of *45 Ways to Improve Computer Posture*

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.

Healthy Sleep Habits for Better Computer Posture

Our computer posture benefits directly from good sleep!

The earlier in the day we get tired, the quicker our computer posture suffers.

Healthy Sleep Habits for Better Computer Posture — Healthy sleep habits for better computer posture. Image by ChatGPT.

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!

My Most Controversial Sitting Posture Tip

Here’s my most controversial sitting posture tip:

👉 “Sit up straight” is bad advice.

Nobody talks about this. And it always surprises me.

Controversial Sitting Posture Tip — Sitting up too straight is a computer posture mistake I used to make. It caused repetitive strain injuries, as well as spinal disc degeneration. Image by ChatGPT.

Instead, I say:

👍 “Sit with an upright torso. While maintaining a neutral, balanced spine, with its natural curves intact.”

Computer Knee Pain: Why It Happens and How to Fix It

I first experienced knee pain back in 2011.

I stopped running and weightlifting for 6 months, but the pain persisted.

Why? ⁉️

Because I was still sitting at a computer with incorrect knee position for 8 hours daily! 😖

illustration of a person sitting down and showing the cause of Computer Knee Pain — Computer Knee Pain: Why It Happens and How to Fix It. Image by Burlesck via Megapixl.

This article will talk about what exactly caused my computer knee pain. It’ll also go over how to fix those computer posture mistakes.

Computer Back Pain: Why It Happens and How to Fix It

It’s ironic that using a computer causes back pain.

I’m not lifting heavy weights. Or withstanding impact, like running or falling down (which are all common causes of back pain).

I’m literally just sitting in a chair! 😢

illustration of classic example of a user slouching forward, which causes multiple computer posture problems, including back pain — Here’s a classic example of a user slouching forward, which causes multiple computer posture problems, including back pain. Image by Eraxion via Megapixl.

So why exactly does computer use cause back pain? Read this rest of this article to learn why, as well as how to fix it.

How to Avoid Computer Wrist Pain

Wrist pain from computer use can be a real nightmare!

But I discovered mine was totally fixable with a couple easy ergonomic changes!

How to Avoid Computer Wrist Pain - in photo: AI generated image of a person with wrist pain — How to Avoid Computer Wrist Pain. Image by ChatGPT.

Carpal tunnel syndrome is when a nerve in the wrist gets compressed.

This can cause pain, numbness, and tingling.

Does Foot Position at a Computer Matter?

I used to think foot positioning, while sitting at a computer, was no big deal.

After all, I was in an office chair—barely putting weight on my feet, right?

Wrong!

I found out the hard way when poor foot posture led to THREE ankle surgeries for a torn tendon, bone chips, and bone spurs. Ouch! 😫

Does foot position at a computer matter? Definitely. Image by Vasilyrosca via Megapixl.

I tore the tendon playing basketball. But long before that day, I had major ankle dysfunction that caused me to twist my ankle.

And that dysfunction was caused by not keeping my ankles in a neutral position, while sitting at a computer for years.

Internal Shoulder Rotation and Computer-Related Pain

The Hidden Problem for Desk Workers

A lot of office workers don’t even know this. One of their biggest problems is excessive internal shoulder rotation.

It’s caused by holding a keyboard and mouse for long periods of time. This causes weak muscles and limited movement throughout the shoulders.

AI generated image of a person with Internal Shoulder Rotation and Computer-Related Pain — Excessive internal shoulder rotation is a major issue caused by poor computer posture. Image via ChatGPT.

I was years into my good computer posture journey before accidentally discovering how dysfunctional my shoulders were (during a CrossFit class).

One day, I went to do an overhead squat with an empty (45 pound) bar. I could barely hold the bar above my head. Much less do a squat in that position.

This is when I realized my external shoulder rotation was very limited and weak. And my internal rotation was excessive. It was a very big problem.

How to Use Office Chair Armrests

Most office chairs are simply too big, even for my 6’3″ frame!

Incorrect armrest positioning caused me painful shoulder and neck problems that took forever to heal.

I want to save you that trouble.

How to Use Office Chair Armrests - AI generated image of a person with long arms — How to use office chair armrests. Image via ChatGPT

This article will talk about ways to position armrests correctly. It also talks about how to support your arms when the armrests are too low and too wide.