Typical Posture Mistakes at the Computer

In short: the most common posture mistakes at the computer are: head pushed forward, rounded shoulders, wrists bent up, elbows in the air, feet not on the floor and long sitting without breaks. Most are fixed by adjusting monitor, chair and desk height.

Ten mistakes and what to do

1. Head pushed forward

The monitor is too low or too far and the head reaches forward. What to do: raise the monitor to eye level and bring it closer, see monitor height.

2. Rounded shoulders

Leaning forward when focused on the game. What to do: relax the shoulders, lean back on the backrest and straighten up periodically.

3. Raised shoulders

The keyboard or desk is too high. What to do: lower the desk or raise the chair, elbows at 90°.

4. Wrists bent up or sideways

Often because of a high keyboard or poor mouse position. What to do: keep the wrists straight, see forearm pain from the mouse.

5. Elbows in the air and far from the body

The arm reaches. What to do: move the mouse closer and support the elbow with an armrest or the desk.

6. Feet not on the floor

Legs dangle, pressure on the thighs. What to do: lower the chair or use a footrest.

7. Sitting on the edge or slouching

No back support. What to do: sit deeper, lean on the backrest and support the lower back.

8. Legs crossed or tucked under

Impairs circulation. What to do: change position periodically and keep your feet on the floor.

9. Staying still for hours

Even a correct posture tires if it never changes. What to do: breaks and movement, see how long to play without a break.

10. Wrong mouse or pad size

Makes you reach or twist the wrist. What to do: choose a fitting mouse, see mouse grip, and pad.

Quick-check list

• Top of the screen at eye level.
• Screen distance about an arm's length.
• Shoulders relaxed.
• Elbows about 90°.
• Wrists straight.
• Back against the backrest.
• Feet on the floor.
• Breaks and movement included.

When to see a doctor

Persistent pain in the neck, back or arms, numbness and tingling, weakness or headaches are reasons to see a doctor. Tips do not replace diagnosis.