Sitting correctly at the PC

Tips on sitting correctly at the PC and on how to achieve the best gaming sitting position

Did you know that ergonomic sitting can lead to better performance when gaming? Gamers and e-athletes often sit for many hours straight at the computer, unaware of the fact that in the long run their performance can decrease and on the other hand shoulder, back and neck pain slowly increases. The terms “ergonomic” and “dynamic” sitting come up again and again in this context. This article aims to help you sit and game properly at the PC.

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Esports Healthcare: How to sit correctly while gaming?

Why ergonomic sitting postures pay off when gaming

ergonomisch sitzen beim zocken
Xantares von BIG legt viel Wert auf eine optimale Sitzposition

In the course of a lifetime, people sit for up to 80,000 hours, which makes a healthy sitting position all the more important. The importance of ergonomics during long PC sessions is becoming more and more present in the gaming scene, especially among professional gamers. Sitting healthier while gaming enhances your gaming performance. A healthy posture promotes body and mind, and signs of fatigue and concentration problems occur much later or can be avoided altogether for the important session. Of course, a healthy sitting posture also helps to prevent future illnesses.

NOTE: You may have searched for “sitting correctly” on the internet, but we would like to point out that the concept of a “correct” or “proper sitting posture” is outdated. It is much more important to often change your posture and not to only adopt one posture. We are talking about the concept of “dynamic” sitting or standing at the PC.

The right sitting position while gaming and for home office

To improve your gaming setup, you should take a few minutes to optimise your sitting position in addition to things like adjusting your mouse sensitivity. This is at least as important for your long-term performance. Achieving optimal posture while gaming varies from person to person. This means that you need to cater to your individual needs. Decisive factors are:

  • Body size
  • Physique
  • Personal preferences

To achieve the best sitting posture for you, you must first make sure that your chair is properly adjusted. The most common mistakes include:

  • Not using the full depth of the seat
  • Incorrect chair height
  • Incorrect adjustment to the height of the desk
  • The back and armrests are incorrectly adjusted

 

The following table can help you find your ideal chair and desk height. If you need more information on your ideal desk height, then read more in our following article “Optimal desk height for gaming”.

Body height Chair height Desk height
158cm (62.2’’) 42cm (16.54’’) 63cm (24.8’’)
165cm (64.96’’) 44cm (17.32’’) 65cm (25.59’’)
173cm (68.11’’) 47cm (18.5’’) 68cm (26.77’’)
180cm (70.87’’) 48cm (18.9’’) 71cm (27.95’’)
187cm (73.62’’) 50cm (19.69’’) 74cm (29.13’’)
201cm (79.13’’) 54cm (21.26’’) 79cm (31.1’’)

Ergonomic gaming desks and chairs with adjustable functionalities are optimal to change your posture often and easily. They bring the best effect of movement and help you to sit dynamically. There are many ideal sitting postures that you can easily adopt, so go on and try it out! Ideally, your posture should consist of a mixture of ergonomic and dynamic sitting. But what exactly are ergonomic and dynamic sitting positions?

Ergonomic sitting = sitting correctly?

As already described in our blog article series, the optimal sitting posture consists of a mix of ergonomic and dynamic sitting. Ergonomic sitting means the posture in which you can sit at your table for a long time without suffering postural problems in the long run. When sitting ergonomically, it is very important to pay attention to the correct angle of the legs, arms and back. This position puts very little strain on your body and muscles. Dynamic sitting, on the other hand, is very important for the constant promotion of blood circulation; due to constantly changing the sitting position. In the ergonomic sitting position, the back should ideally be supported by the backrest of your chair in an upright position. The legs should rest on the floor at a comfortable 90° – 120° angle. To relieve the strain on your shoulders, it is important that you set your gaming desk at a height where you can rest your arms relaxed on the tabletop.

Right sitting positions at a glance

Dynamic sitting positions

gesund sitzen und zocken sieht anders aus
Einzig die sogenannte „Schildkrötenhaltung“ ist auf Dauer sehr schlecht für den Rücken- und Nackenbereich (hierbei spielt das ergonomische Sitzen wieder eine Rolle).

Unlike ergonomic sitting, dynamic sitting is not a static posture in front of the PC. It’s more about changing posture between, after and before gaming and working, because staying in the same static posture for too long is not healthy in the long run either. Your muscles will sooner or later protest if you just sit still. 

The good news:

You don’t have to feel guilty if you don’t sit in the “right” (ergonomic) position at your desk, because the change is good for you.

Do gamers need seat cushions?

Orthopaedic cushions also help you to keep moving, i.e. to sit dynamically. This automatically trains your deep muscles, which are very important for the stability of your body. However, we do not recommend using cushions for gamers who require a lot of concentration and precision, because the wobbling can be distracting! The situation is different if you play less intensive games such as MMORPGs or auto-battler games, e.g. TFT. Of course, you can also use a cushion when working in your own home office.

An orthopaedic seat cushion (also called a ball cushion) can relieve pressure on various parts of the body. Depending on the model, the cushion can relieve pressure on your hips and tailbone. It can also relieve pressure on your lumbar spine, promoting an upright posture. Most orthopaedic pillows are made of memory foam, which retains its ergonomic shape even after many hours of use. Some pillows even have a built-in cooling gel layer that relieves pain. Other pillows have nubs that massage your muscles and also circulate air to prevent sweat from binding.

These problems can be avoided by sitting properly at the PC:

  • Hand (tendonitis)
  • Intervertebral discs (strain on the lumbar and cervical vertebrae)
  • Organs (impairment of digestion, breathing, concentration)
  • Legs (pressure points in the area of the bending sides and ischial tuberosities,
  • Impairment of blood circulation, lymphatic congestion)
  • Muscles (tension in the abdominal, back, shoulder, neck and hip muscles)

These problems can generally be avoided by adapting dynamic and ergonomic sitting postures.

What are the benefits of correct sitting positions at a desk?

Better blood circulation

A healthy sitting posture promotes better blood circulation in your body, but this does not mean that you should not alternate your posture. To ensure that your blood circulation is improved, you need to stand up in between games, e.g. move the desk higher (if using a height-adjustable desk) or walk at least 30 steps. Of course, this does not mean that you stand up during the game and abandon your comrades, but that you should stand up and briefly walk between two games, e.g. while waiting in a queue. It is important that your legs are properly supplied with blood in between games. A rough guideline is to stand or walk for about 10 minutes after playing for 2 hours. However, it is best to do it in a way that fits into your gaming routine.

Better concentration

You can better concentrate on your game without feeling pain after long sessions. With the right sitting posture, you can stay focused for a longer period of time and maintain or even improve your gaming performance.

Better reactivity

Due to the better blood circulation and the increased ability to concentrate, your ability to react in-game increases automatically.

Better performance

Overall, your performance increases and there are fewer signs of fatigue. This also means that you will not have pain (e.g. in your back or wrist) as quickly after long matches. Your body will feel fit for a longer time. All in all, sitting “correctly” or “ideally” helps your body draw strength and save energy.

Dynamic and ergonomic sitting with LeetDesk

Our electrically height-adjustable LeetDesk is ideal for gaming and for home office. The height can be infinitely adjusted at any time at the touch of a button.

Cable management and more

Electrically adjustable height

High-quality workmanship

Gaming Tisch für Gaming Zimmer

Ready to optimise your gaming posture by properly sitting at the PC?

In conclusion, the more dynamic adjustment options you have at your gaming desk or workstation, the better it is for your game, your work and your physical health. This means you’ll always be fit for your next match or your next meeting.

Remember that it’s not just about “sitting properly”, but rather finding a healthy and relaxed sitting posture. Your furniture and peripherals play an important role here. Gaming should be fun and not cause pain. If you are a hardcore gamer, remember that no professional sport is healthy in itself. Painkillers are not a permanent solution, but healthy sitting habits will help you play longer sessions and have fewer problems in the long run.

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