Why Does it Hurt to Sit at a Computer?

We are literally just sitting there.

It’s called repetitive strain and overuse injuries. But what does that even mean?

This article will talk about what repetitive strain and overuse means. It will also give examples of how it happened in my personal experience. Finally, I’ll explain how I prevent those pains and injuries in the future.

Why Does it Hurt to Sit at a Computer?

Sitting at a computer can hurt, regardless if we have bad posture or good posture. This is because pain doesn’t care what position we are in. Pain cares about how long we hold our muscles activated in that position. This pain is known as repetitive strain and overuse injuries. Understanding these will give you an ergonomic advantage, as far as how to improve posture while sitting at computer.

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Overuse and Repetitive Strain

Sitting at a computer for 8 hours is an endurance event. Some muscles may be deactivated the whole time. But other muscles are constantly activated and overused (all day long).

Muscles are connected to tendons. Tendons are connected to bones.

When a muscle is chronically overused, it gets tighter and less flexible. It puts more strain on the tendon, which is less flexible than the muscle.

That tendon can get inflamed and painful (often at a joint), long before the muscle hurts. So we think the pain is a problem in the tendons at the joint. But actually, the problem starts with the tight muscle.

This is why the cause of my shoulder pain wasn’t found in my shoulder. It started in my tight, overused biceps.

My knee pain wasn’t caused in my knee. It started in my tight, overused hamstrings.

How to Prevent Computer Repetitive Strain Injury

Repetitive strain and overuse injuries used to depress and debilitate me. But I understand them now. And this helps me zoom out from the painful area, to find the tight muscle(s) causing it.

Here are 3 ways to prevent computer pain and improve posture at computer.

I keep my elbow level above the keyboard and mouse level.

This rule applies, regardless if I’m sitting or standing at my computer. If my elbow is lower than the desk level (incorrectly), this will cause me to activate my biceps to lift my hands up onto the keyboard and mouse.

Keeping this light muscle activation, for 8 hours a day, caused my biceps to get tighter and shorter. This made them pull more on the tendons that connect them to my elbows and shoulders. I had pain in my shoulder and elbow joints, but the problem started with my overused biceps.

I prevent this computer pain now, by always maintaining an elbow level above my keyboard and mouse. This helps to relax my biceps, avoiding overuse.

good computer posture | Why Does it Hurt to Sit at a Computer? — Notice how this user has his elbow level above his keyboard and mouse. I always apply this rule, regardless if I’m working in a sitting or standing posture. Image by Reneshia via Megapixl.

I keep my feet flat on the floor (or a footrest, if necessary).

I used to pull my feet underneath my desk chair. My toes would be resting on the ground, but my heels would be suspended in the air. This caused chronic pain, muscle tension, and joint dysfunction all the way throughout my legs, even into my lower back.

But this problem didn’t start with my feet. Because in order to get in this foot position at a computer, I had to activate and flex my hamstrings. Over time, this overuse caused my hamstrings to get tighter and shorter. My tight hamstrings put more load onto the tendons at my knee and my pelvis. From there, it was just a chain reaction of energy imbalance throughout my legs.

To prevent this from happening in the future, I keep my feet flat on the floor. This allows my ankles and knees to be in a neutral position. It also allows my hamstrings to be relaxed.

Side note: I only use a footrest if raising my chair, to get the correct elbow height, lifts my feet off the floor. In that case, I keep my feet flat on the footrest.

good vs bad computer sitting posture | Why Does it Hurt to Sit at a Computer? — Notice how the user on the left has his feet flat on the floor (correctly). The user on the right has his feet pulled underneath his desk chair (incorrectly). This is causing his hamstrings to be constantly activated and overused for long periods of time. Image by Vasilyrosca via Megapixl.

I sit with an upright torso, with a neutral spine, with its natural curves intact.

Anytime we put our hands on something in front of us, holding it for long periods of time, it causes us to naturally slouch forward. This isn’t just when holding a keyboard and mouse. It could also mean holding a steering wheel. It could also mean scissors (for a barber). Or it could also mean small tools (for a dental hygienist).

What happens first, is we activate our arms and chest muscles. Over time, that constant activation overuses, tightens, and shortens those muscles. That’s the cause of the problem.

The pain of the problem, is usually found in our back. That’s where it hurts. But it’s not a spine problem. The cause, and the solution, should be found in our arms and chest muscles. If I can relax those, not overusing them, it will prevent computer repetitive strain pain in my upper back.

This is a great example of the natural curves in the spine, when looking at it from a right side angle. This is known as a neutral spine position. And this is how I maintain my spine, when I’m sitting for long periods of time. Image by Eraxion via Megapixl.

If you’re an athletic office worker, who wants to understand what bad habits cause computer-related pain…

My Computer Posture Newsletter should be very helpful for you. (it’s free)

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.

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

And I’ll do my best to provide the minimal amount of ergonomics info…

Which will make the most computer posture improvements for you.

I write about easy, actionable ways to:

Improve computer posture
Increase energy
Improve mental clarity
Decrease muscle tension
Improve joint function

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Thanks for your interest in computer posture.