From 2002 to 2011, I sat with poor computer posture at a high-stress sales job.
Despite being a life-long athlete, sitting in that compromised position caused the most stubborn injuries I’ve ever had.
Before starting my career, I got an Information Technology degree in 2001. Which even included a class in Ergonomics.
But having a sedentary lifestyle for the next 9 years still crushed me, both physically and mentally.
Slouching forward for 8 hours a day caused chronic pain and excessive muscle tension. I had dysfunction in my back, neck, knees, wrists, the list goes on.
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.
What happened after sitting at a computer for 9 years?
Repetitive strain and overuse injuries don’t happen overnight.
They creep up on you — tight muscles, aching joints, and that deep fatigue that no amount of coffee can fix.
Sitting with poor posture all day only speeds up the process. Your body wasn’t designed to stay in one position for 8+ hours.
But even “good posture” held too long can lead to chronic pain. Regardless if we’re sitting or standing at our desk, our bodies are not meant to work in the exact same position for long periods of time.
So, what are the keys to living a pain-free sedentary lifestyle?
Frequent movement, better ergonomics, and small adjustments throughout the day.
How to decrease computer-related pain
✅ Take breaks regularly.
If I start to feel increased computer-related pain, I take a break to get in some walking or stretching. I also take a break when my mental clarity or work productivity starts to decline.
✅ Switch from sitting to standing positions multiple times throughout the day.
Anytime I return to my desk from a break, I work in a different position (sitting in a chair, standing posture, or sitting on a stool). I raise/lower my height-adjustable desk so my elbows are slightly above desk level and the top of the monitor is even with my eye level.
✅ Stay hydrated throughout the workday.
We all have different variables when it comes to determining how much water we need to drink per day. Body weight, nutrition quality, physical activity level, and outdoor temperature are important factors to consider.
✅ Sleep well.
Working at a computer all day is an endurance event. Some muscles may be deactivated all day. But others are chronically overused for 8 hours. Sleep is an important factor of my computer ergonomics. A consistent 8 hours of sleep each night helps my muscles recover from an 8 hour workday at an office desk.
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 ways to decrease computer-related pain, check out my free ebook titled 3 Ways to Improve Computer Posture Immediately!
>>> Click here to download your free copy
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