6 Ways to Improve Your Gamer Posture

Every gamer has been there: “Just 10 minutes” turns into half an hour. Then an hour. Then two. Then forever. You come out of the post-game haze with sore wrists, aching thumbs, and no sense of how long the sun’s been up. What just happened?!

Video games offer an interactive escape. They transport us into different worlds without requiring that we go anywhere. They let us bond with fellow gamers, and they add excitement to our lives. But as thrilling as they can be, it’s not so thrilling for our bodies — particularly when it comes to our posture.

If your gaming setup involves hunching over a keyboard, bending over your controller, or slumping in an uncomfortable chair, then it’s definitely time to change things up and improve your gaming posture. Why? Poor gaming posture is linked to pain in the lower back, neck pain, carpal tunnel syndrome, mouse shoulder, and gamer’s thumb (just to name a few issues).

It’s also common for gamers to feel tight and achy in their hips and shoulders, which is likely to affect performance and overall well-being. Luckily, you can make simple yet powerful changes that will have your body feeling a lot better during gaming sessions (not to mention long after they're done). That means less time feeling sore and more time going for victory.

We’re sharing a roundup of gaming posture tips that will improve your form and performance while reducing body pressure and pain, whether you’re a novice or a seasoned gamer.

2. Notice where your keyboard is positioned

It’s best if your keyboard is placed on a surface about 2-3 inches inches above your knees. You do not want to have to reach way out in front or have to hunch over to access it. Stretching your fingers in this awkward and uncomfortable position can cause serious issues over long periods of time.

If you use a mouse, it’s also better to control it with your elbow and not your wrist. This will relieve pressure on the tendons and the small (but important!) muscles in your hands and fingers.  

Why it matters: Gamers are often rapidly moving their fingers, wrists, and forearms, which can trigger carpal tunnel, a syndrome that causes pain, tingling, and numbness in your hand.

3. Rest your arms & keep your wrists in a neutral position

Because gaming involves so much wrist action, the position of your hands and arms is important.

Your elbows should be at about a 90-degree angle. This helps your shoulders maintain a relaxed, neutral position and allows your wrist (and entire hand) to stay straight.

Why it matters: This position will help you avoid wrist strain, arm pain, muscle injuries, carpal tunnel, and a stiff neck and shoulders.

4. Pay attention to your head, neck & shoulders

Picture this: yYou’re at the tense, final moments of a game. Your shoulders are raised in anticipation, your neck is tilted forward toward your screen, and your shoulders are slouched. This is exactly the position you don’t want to hold for long periods of time, and you should try to avoid it whenever possible.

It doesn’t matter if you're gaming, eating, or working, it’s ideal to sit in a position with your shoulders relaxed and not lifted. Your head should be over your spine (not tilted forward or backward), and your chin slightly tucked (not angled out or in).

Overall, the position of your head, neck, and shoulders cause a ripple effect on the rest of your body. If they’re in a good position, generally, the rest of your body is set up for success too.

Why it matters: Your head weighs more than you might think! It’s better to have your spine support that weight rather than your shoulder muscles, which will help decrease tension headaches. Also, slouching adds strain to your neck and shoulder muscles, so you’ll avoid back pain and likely feel increased energy and confidence — which is crucial for improving your gaming skills.

5. Support your lower back

Lumbar support protects your spinal curves. This is key to maintaining proper gaming posture with your hips, shoulders, and ears aligned properly. It also relieves your back and shoulder muscles from having to do so much work to support your body. Let the lumbar support do the job instead!

It’s best to get an ergonomic chair with built-in lumbar support. However, if your chair doesn’t have lumbar support, adding a pillow can help relieve some of the tension and give your body support.

Why it matters: When you fail to support your lower back, it can cause harm to your spine and back and lead to serious medical concerns. It can also lead to poor core muscles and joint degeneration.

6. Keep your feet flat on the floor

While it may be tempting to sit in different positions (thighs to chest or criss-cross, for example), it’s best to keep your feet flat on the floor.

Tip: If your feet can’t touch the floor, put something on the floor that your feet can rest on top of, like a stool or footrest. This will give them much-needed support.

It’s also ideal if your thighs are parallel to the floor and your knees and feet are spread apart (not tucked under your chair). This allows your knees to be at a 90-degree angle, which puts you in proper alignment.

Why it matters: Crossing the legs or folding your legs into your chair puts pressure on your spine and intervertebral discs, which can lead to back pain and pressure, tight hips, and leg soreness.

• Headrest

A headrest will benefit your neck, shoulders, and back with support. It’s ideal if it's adjustable to fit the curvature of your neck and not interfere with your body’s natural movements.  

• Armrests

Armrests will help you maintain a proper position of your wrist and arms, which are 10.2 percent of your total body weight. This will relieve the muscles of your back, shoulders, and neck while keeping your body aligned and providing extra comfort.

• Back Support

Good back and lumbar support is key to avoiding rounding. This will also help your lower back muscles feel less strain, on top of helping you avoid slumping and maintain a healthy sitting position for your spine’s natural curvature.

• Adjustability

If you’ve ever felt like a chair is too deep or too small, you know it’s not comfortable. Beyond making you feel distracted, it will also lead to improper alignment. This is where adjustability comes in. When you can adjust your chair to fit exactly your body and your needs, it will prevent strain on your body by not sitting too far forward (or too far back) in your seat and allow for more even weight distribution and support for your upper legs.

• Other Features

Other features of ergonomic gaming chairs include forward tilt, which supports sitting styles for people who tend to sit at the front of their chairs. High-quality wheels and swivel rotation allows for extra mobility and ease.

Our exclusive Haworth x Halo Fern Gaming Chair will level up your gaming in every way. It’s ultra-responsive to react to every move you make as you play and is made to provide cloud-like comfort so you can play with less fatigue and more focus.

This professional and unique chair includes the highest quality, ergonomic features:

• 4D arms that go up and down, side to side, front to back, and in and out to support your neck and shoulders

• Adjustable seat depth that support your upper legs

• Optional lumbar adjustment that offers support for your lower back while maintaining proper spine alignment

• Back stop which allows you sit in an upright position or limit how much you can recline

Learn more about the Haworth x Halo Fern Gaming Chair and all of the science-backed features designed to support your body from head to toe.