6 Ways to Set Up and Maintain the Best Posture for Gaming
Dec 9, 2024
If you’ve ever cranked up your favorite video game only to be sidelined by discomfort, you know how important your gaming posture is to your overall enjoyment. Sitting in a broken chair, hunching over your controller, and straining your neck to see the TV are all sure ways to ruin your fun. Luckily, learning about the best posture for gaming can help you avoid the aches and pains associated with poor posture so you can enjoy longer, more comfortable gaming sessions. This article will help you set up your gaming area for success and master the best posture exercises for gaming so you can get back to your digital adventures pain-free.
As you’ll discover, Posture AI’s posture correction app can guide you as you learn the optimal posture for gaming. With simple tools and a user-friendly interface, the app makes it easy to achieve your goals and enjoy longer gaming sessions without discomfort.
Table of Contents
What Is the Correct Gaming Posture?
Gamers spend hours immersed in different worlds while playing video games. But as thrilling as they can be, it’s not so exciting for our bodies—particularly when it comes to our posture. Suppose your gaming setup involves hunching over a keyboard, bending your controller, or slumping in an uncomfortable chair. In that case, it’s 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,
Gamer’s thumb (just to name a few issues)
It’s common for gamers to feel tight and achy in their hips and shoulders, likely affecting performance and overall well-being. Luckily, you can make simple yet powerful changes to make your body feel much better during gaming sessions (not long after they're done). That means less time feeling sore and more time going for victory.
Gaming Posture Statistics
Multiple studies illustrate the risks of poor gaming posture. Consider these statistics:
Gamers who play more than 3 hours per day increase their odds for developing musculoskeletal disorders by more than 5 times (National Library of Medicine)
Those who spend longer hours gaming have a greater risk of developing forward head posture, also known as gamer neck. One study found that more than 60% of gamers in Malaysia have FHP (ResearchGate)
Just 20 minutes of smartphone gaming can cause improper posture, muscle fatigue, and discomfort—particularly in the neck (Cogent Engineering). Studies of top Esports gamers found that more than two-thirds of mobile users have musculoskeletal pain and that mobile sports athletes “demonstrate significantly poor spine posture, mobility, and stability.”
Excessive gaming may affect growth for those going through puberty, and prolonged sitting can cause premature death (National Library of Medicine)
More than 55% of female mobile gamers and more than 44% of male mobile gamers have a forward head posture (Journal of Medical & Health Sciences)
Addressing Posture Challenges Among Gamers
These statistics don’t deter most gamers. A survey by ExpressVPN found that more than 58% of gamers continue to play despite negative consequences, and another study found that 72% of gamers play more than 13 hours per week:
13 to 18 hours/week: 37%
19 or more hours/week: 35%
8 to 12 hours/week: 21% 7 or
less hours/week: 7%
That doesn’t mean gamers aren’t concerned about the consequences of poor posture. A quick search on Reddit reveals multiple posts from gamers wondering how to improve their posture or resolve pain, hunchback, and other issues caused by poor gaming posture.
The Health Risks of Poor Gaming Posture
Poor gaming posture presents significant health risks, especially for those who spend many hours playing video games – whether casual gamers or Esports competitors. Indeed, gaming encourages poor posture, as gamers often sit still for hours, leaning forward and craning their necks when the action intensifies. “I often see patients experiencing pain due to poor gaming posture. Poor gaming posture can lead to a variety of short-term and long-term risks,” says Dr. Sean Ormond, who specializes in interventional pain management at Phoenix-based Atlas Pain Specialists.
Common Health Issues Linked to Gaming Posture and Prolonged Screen Time
These are a few of the variety of health challenges gamers may face due to poor posture and extended gaming:
Pain Tech neck/gamer neck
Back (upper and lower)
Shoulder
Headaches
Eye strain
Overuse injuries and long-term consequences
Musculoskeletal and aesthetic issues (hunchback, forward head posture, kyphosis, lordosis, scoliosis)
Muscle imbalances
Arthritis
Tendinitis
Nerve issues
Respiratory and circulatory issues
Carpal tunnel syndrome
Performance issues
Fatigue
Musculoskeletal inefficiencies
Cognitive impairment
“Poor gaming posture in the short term can lead to headaches, neck and upper back pain, as well as lower back pain. Long term, with continued poor posture, those issues get worsened and become chronic,” says Dr. Matt Tanneberg, DC, CSCS, who owns and operates Body Check Chiropractic & Sports Rehabilitation in Scottsdale, AZ.
The Impact of Posture on Gaming Performance and Physical Health
He works with elite NFL, MLB, NHL, USA Track and Field, NCAA, and high school athletes. “Our bodies are designed with curves throughout the neck, mid-back, and lower back. Those curves were made to allow our bodies to handle the weight of gravity and allow each of our joints to absorb shock. With poor posture, you are minimizing those curves, which puts additional pressure on joints to do more work than they were designed for.”
Poor posture can even lead to performance issues – a major concern for casual and professional gamers alike. “Poor posture will lead to pain and discomfort, which will negatively affect performance, whereas having proper posture will allow you to feel better and be able to game for longer periods of time,” says Dr. Tanneberg.
The Benefits of Good Gaming Posture
Proper gaming posture helps you prevent pain and aesthetic issues while decreasing your risk of overuse injuries and long-term health consequences. It can also boost your performance via improved:
Musculoskeletal efficiency
More incredible stamina
Improved breathing and circulation
Better focus and cognitive function
In other words, good gaming posture enables you to react quicker and play longer.
How Good Posture Enhances Gaming Performance and Health
Key Benefits
Reduced pain and discomfort
Prevent aesthetic issues
Decrease risk of overuse injuries and long-term health consequences
Greater stamina
Accelerated reaction
Enhanced accuracy
Improved focus and decision-making
“Good gaming posture can affect performance. When you have good posture, your body is in a more efficient position to move and react. This can lead to improved reaction time, accuracy, and decision-making,” explains Dr. Ormond. “Additionally, good posture can help to improve your stamina and focus, which can also lead to improved performance.”
What Is Good Gaming Posture?
As Dr. Ormond puts it, good gaming posture is a position that allows you to play games for extended periods without experiencing pain and discomfort. “Good gaming posture involves keeping your shoulder blades in retraction, which means keeping them down and back,” says Dr. Tanneberg. “This allows your head to rest right on top of your shoulders, as well as maintains the curvature of the lower back.”
In general, good gaming posture means:
Neutral head position with ears above shoulders
Knees and hips at right angles
Top of the screen at eye level and at least 20 inches away
Feet flat on the floor
Chin tucked
Shoulders retracted
Ergonomic Tips for Maintaining Proper Gaming Posture Across Devices
Additional tips include:
A good gaming chair with support arms (press your back into the chair and headrest), keyboard, mouse, gaming controllers at elbow height, and wrists straight.
Avoid crossing your legs.
Proper backrest position.
“The goal of posture is to have all of your joints in a neutral position, at 90 degrees. That includes your elbows, hips, knees, and ankles,” says Dr. Tanneberg. “When using a phone, you can put pillows on your lap to rest your hands and phone on to be able to keep your neck in a more neutral position.”
Of course, gaming on computers versus consoles versus mobile devices such as smartphones has different considerations and challenges. Dr. Ormond shared the following tips:
Gaming on Computers
Challenge: Computer games often require players to sit at a desk for long periods, leading to slouching and other poor posture habits
Tip:
Sit in a chair that provides good back and neck support.
Adjust the chair and monitor height so you can sit comfortably with your feet flat on the floor and your elbows bent at 90-degree angles.
Console Gaming
Challenge: Console games often require players to sit on a couch or sofa, making it challenging to maintain good posture
Tip:
Try to sit in a chair that provides good back and neck support.
You can also use a pillow to support your lower back.
Mobile Gaming
Challenge: Mobile games are often played in various positions, including sitting, standing, and lying down. This can make it challenging to maintain good posture.
Tip:
Try to hold your device at eye level to avoid having to look up or down.
Avoid hunching over your device.
In each case, you should take breaks every 20 to 30 minutes to stand up, move around, and stretch your neck, shoulders, and back to help prevent muscle fatigue and stiffness.
Related Reading
• Is Good Posture Attractive
• What Good Posture Looks Like
• Does Good Posture Make You Taller
• Symptoms of Bad Posture
• Does Running Improve Posture
• Posture Exercises for Seniors
6 Ways to Set Up and Maintain the Best Posture for Gaming
A lousy gaming setup can lead to postural issues, so doctors recommend investing in ergonomic gaming chairs, keyboards, mice, and controllers. Other ergonomic gaming station tips include:
Position your monitor at least 20 inches away with the top of the screen at eye level
Consider a standing desk to alternate between sitting and standing while gaming
Use a keyboard and mouse that fit your hands
Adjust your chair height so your feet are flat on the floor with your knees at 90-degree angles
Use a keyboard and mouse tray to keep your wrists straight, neutral.
1. Posture Correctors For Gamers
Good posture correctors employ active and passive techniques to help you find and maintain proper gaming posture.
Passive: Posture correctors gently retract your shoulder blades to help guide your spine into a neutral position.
Active: They also provide biofeedback to train your body to hold good posture on your own.
“Posture correctors can help gamers maintain proper posture by providing feedback and support. When a gamer wears a posture corrector, they will feel a gentle pull when they slouch. This feedback can help them to become more aware of their posture and to make adjustments as needed,” says Dr. Ormond. “In addition, posture correctors can support the muscles and ligaments in the back and shoulders. This support can help reduce fatigue and discomfort, making it easier for gamers to maintain good posture for longer.”
Using Posture Correctors: A Tool for Better Gaming Posture
Dr. Ormond adds that posture correctors shouldn’t be used as a crutch and won’t magically fix your posture overnight, but they are still helpful tools for gamers trying to improve their posture. The goal is that, with regular use, eventually, you won’t need a corrector for good gaming posture. If you notice you’re beginning to slouch or strain in the future, you can start using it again to reinforce posture best practices. Consistency is key. Start by wearing a posture corrector for 30 minutes at a time, then gradually increase to wearing it for up to six hours per day. It might be tempting to restrict usage to gaming, but wearing a posture brace throughout the day helps build the strength needed to stay upright during extended gaming sessions.
Building Muscle Memory with Posture Correctors for Long-Term Posture Success
“Posture correctors are a great tool to reiterate proper posture with the assistance of the brace,” says Dr. Tanneberg. “Posture correctors, when worn consistently, help to build up muscle memory to make good posture a part of your normal routine. As you begin to develop muscle memory, it becomes easier to maintain proper posture for longer periods of time as your muscles are used to that position. Similar to working out, you will develop more strength in the muscles that keep you upright.” Look for a doctor-recommended posture corrector made from high-quality materials. Some are lightweight and breathable, so they can be worn under clothing, yet stylish enough to be worn over clothing.
2. Exercises, Stretches, and Yoga
Posture stretches, exercises, and yoga are excellent ways to strengthen your postural muscles. Many are good for reinforcing general good posture, while others help counteract postural conditions such as:
Forward head posture
Text neck
Hunchback
“Exercise helps strengthen the muscles supporting your spine and improve your overall flexibility. This can make it easier to maintain good posture while gaming,” says Dr. Ormond. “Stretch your neck, shoulders, and back regularly. This will help to improve flexibility and reduce muscle tension. Engage your core muscles to help support your spine and improve your balance. Be aware of your posture. Pay attention to how you are sitting and make adjustments as needed.” Dr. Ormond recommends checking your posture in a mirror to see if you've developed any bad habits you can address through exercise and stretching.
3. Gaming Chair Selection
“Gaming chairs are good for posture as they will support the curvatures of your spine,” says Dr. Tanneberg. In fact, many gaming chairs are designed with ergonomics in mind, which means they have features such as:
Adjustable height
Lumbar support
Adjustable armrests
It’s essential to notice that not all gaming chairs are created equal. Some are poorly constructed with cheap materials, leading to discomfort and poor posture. Do your research and choose a well-designed gaming chair with ergonomic features.
“Invest in a comfortable and ergonomic gaming chair. A good gaming chair will provide support for your back, neck, and shoulders. It should also be adjustable so that you can find a comfortable position,” says Dr. Ormond. When it comes to gaming chair backrest angles, there is no one-size-fits-all solution. However, a good rule of thumb is to keep your backrest angle between 90 and 110 degrees to keep your spine aligned and reduce neck and shoulder strain (though some experts recommend a minimum of 95 degrees).
“The best angle for a chair back is a comfortable position between 95 and 110 degrees,” says Dr. Tanneberg. “Similar to riding in a car, you don’t want a rigid 90-degree chair back, but you don’t want to be too reclined. Find a happy medium between the two, which is roughly 100 degrees.” If you’re unsure what backrest angle is right for you, consult a doctor or physical therapist.
4. Posture Apps and Slouch Detectors
Posture apps can help you improve your gaming posture in three ways:
Set reminders to stretch, take breaks, and be mindful of my posture
Analyze my posture and follow exercise and stretch programs designed to improve posture
It automatically detects and alerts you when you slouch. While gaming, it’s also important to be mindful of your breathing.
“You may hold your breath when you are stressed or focused. This can lead to muscle tension and poor posture. Try to take deep, even breaths while you are gaming,” says Dr. Ormond.
5. Dynamic Posture and Regular Breaks
Dynamic posture means regularly changing things so you’re not sitting in one position for too long. You should also take regular breaks to reduce muscle fatigue and stiffness. Get up and move around, stand and stretch, drink water – anything that keeps you moving rather than sitting still for hours.
“Taking breaks is crucial in gaming,” says Dr. Tanneberg. “Ideally, every 30 minutes, but at least every 60 minutes, get up from your seated position to readjust before sitting back down. Stretch, move, or go for a walk. This allows you to reset your posture and gives your body a break from the pressure of sitting, especially with bad posture as the pressure increases drastically in comparison to sitting with proper posture. If you catch yourself sitting for hours at a time without taking breaks, set timers to remind yourself to have a break and to move.”
Building Muscle Memory with Posture Correctors for Long-Term Posture Success
Some sources suggest limiting your gaming sessions–but gamers know that’s not always practical advice. Still, it’s essential to take breaks. “There is no one-size-fits-all answer to how long gamers should play in a single session. The ideal amount of time will vary depending on the individual gamer’s age, health, and tolerance for gaming,” explains Dr. Ormond. “However, most experts recommend that gamers take breaks every 20 to 30 minutes to stand up and move around. This will help prevent muscle fatigue and stiffness. Ultimately, if you plan on playing for an extended period, it is important to be mindful of your posture and take steps to maintain it.”
6. Chiropractic Care and Physical Therapy
If you’re struggling to maintain proper posture on your own or you’re experiencing pain and discomfort, or you notice poor postural habits such as hunchback, consult a medical expert who can analyze your situation and prescribe an effective strategy.
“Listen to your body. If you are experiencing any pain or discomfort, stop playing and see a doctor or physical therapist,” says Dr. Ormond.
Related Reading
• How Can Poor Posture Result in Back Pain?
• How Long Does It Take to Fix Forward Head Posture
• How to Improve Shoulder Posture
• Best Posture for Reading
• Best Sitting Posture on Floor
• Physical Therapy for Posture
Five Tips for Healthier Gaming
1. Get Moving: The Importance of Warming Up Before Gaming
Gamers often experience pain in their hands, wrists, and back. Stretching and strengthening these areas before jumping into a gaming session can increase the range of motion and stave off injury. Esports doctor Lindsey Migliore suggests warming up like any other athlete before a competition, and the most effective way to do that is to target the areas most affected by gaming.
2. Water Is Your Best Friend
Gamers often forget to hydrate during long gaming sessions, and this oversight can impact both physical and mental performance.
“Keep a reusable water bottle next to you at all times – one with a trustworthy seal! Staying hydrated can be hard, especially if gamers don’t have a diet rich in vegetables and fruits, which are excellent sources of hydration. For most, the goal is eight glasses a day. Sipping over a longer period of time is much preferred to chugging! For caffeine and energy drinks, it's a good rule of thumb to have a glass of water before and after.”
3. Exercise for a Better Gaming Experience
Even 10 minutes of exercise daily can greatly affect in-game performance, sleep, and other aspects of health. Exercise can improve reaction times, increase alertness, and make learning new skills easier. New research shows that a six-minute walk every two hours of gaming can improve cognitive skills. Aerobic exercise, which elevates your heart rate, is the most beneficial form of exercise. A brisk walk outside, squats, or a faster-paced yoga session are perfect. Any movement is great! Motion is lotion for the joints.
4. Pay Attention to Posture and Ergonomics
Setting up your gaming area ergonomically is essential and carrying out posture checks during breaks. An ideal posture has a tight core, shoulders, back, and neck in line with the chest. Avoid the typical ‘gamer posture’ of forward slumped shoulders and head jutting out! Remember, your best posture is your next posture. The most important component of ergonomic gear is fit. For example, if your hands are bigger or smaller than most, choose a mouse option you can comfortably handle to avoid overstretching your tendons and muscles.
5. Take Breaks
Get out of the chair, rest your eyes, and move between matches. Alternating between sitting and standing is better than focusing on sitting or standing full-time. For the eyes, practice the 20-20-20 rule. Every 20 minutes, look at a spot 20 feet [6 meters] away for 20 seconds.
Related Reading
• How to Fix Forward Head Posture
• How to Fix Posture
• How to Fix Neck Posture
• Exercises for Better Posture
Improve Your Posture with Our Posture Correction App
Technology has transformed nearly all aspects of our daily life, and posture correction is no different. Posture AI app uses advanced artificial intelligence technology to analyze your posture and deliver a detailed report with a personalized corrective exercise program in just minutes. You only have to take a few easy photos of yourself from the front and side, and the app does the rest.
Posture AI eliminates the guesswork of correcting your posture so you can get back to doing the things you love pain-free.