If you're an avid gamer, you probably know how important it is to be comfortable for long hours of gaming. But let's be honest, how many of us still end up with a hunched back, neck strains and headaches after a long gaming session?

It's time to say goodbye to the posture of the ninja turtle and say hello to the optimal and comfortable posture of the gamer of the future (not to mention the necessary movements without which a good posture is nothing!)

In this article :

  • ⚠️ The risks associated with poor posture when playing

  • 🤕 How to prevent injuries related to bad posture?

  • 🪑 The gaming chair, the best ally for a better posture

  • 🧑‍💻 Screen, keyboard, mouse: adapt your gamer equipment to play better

  • 🎮 The sit-stand desk, a good idea for playing?

🏥 The risks associated with poor posture when playing

3D representation of back pain for a gamer

The most common injuries among players are very often due to poor posture, too much playing time and a lack of physical activity.

If you spend hours playing without stretching or moving a bit, you may end up with lower back pain so excruciating that you'll feel like you're 80 years old.

👉 Back pain, headaches, eye problems and injuries related to bad positions , it would be a shame to experience this kind of thing in the prime of life, right?

Adopting good gaming posture is often a game-changer for amateur, pro and esports gamers.

3 esports players in front of their screens playing, neon colors

Everyone is affected by these risks. Office workers are well aware of these issues and whether you're productive at work or buffing your buddies on The Elder Scrolls Online, your body doesn't matter!

Focus on the type of injury

Without an appropriate configuration, the gamer is particularly prone to injuries that have become typical of a sedentary lifestyle in the office:

  • 👍 Joint problems : injury to the "player's thumb" or Gamer's Thumb (yes, yes, players even have an assigned injury, too much honor!)

  • 💪 Musculoskeletal disorders or MSDs : carpal tunnel syndrome, tendonitis (shoulders, elbows, wrists)

  • 👁 Visual fatigue , headaches, ophthalmic migraine, dizziness

  • 🙇 Back pain

  • 💆 Tensions in the neck and legs.

How to prevent injuries related to poor posture?

🏃 Practice physical activity outside of playing time

We all know that spending hours playing is much more exciting than playing sports, but it's important to avoid muscle pain and injuries related to poor posture.

Regular practice of a sport or physical activity strengthens the muscles used during games.

3 young gamers doing muscle building in a gym

In addition, it allows you to work other muscle groups and those that are not directly activated while playing video games, such as the back and leg muscles.

Regular physical activity also improves blood circulation and directly increases oxygen supply to the muscles , which helps prevent stress and muscle pain and inflammation.

It is therefore an excellent way to prevent injuries related to the practice of video games and to improve performance and health in general.

🤸 Take regular breaks, get up and stretch your legs

When planning long gaming sessions, it is also better to plan regular breaks to get up from your chair from time to time.

🚽 Be careful, a simple pee break is not enough!

You have to get up from your seat and walk for several minutes to reduce the muscle tension accumulated in the back, shoulders and neck, but also to stimulate blood circulation.

zoom on the legs of a sportsman running on a treadmill

If you can organize a small muscle space in your office during the loading times of a game, you should not hesitate.

But the best thing is still to do a little walking , and ideally get some fresh air.

These small activities can reduce fatigue, stress levels and improve concentration. They also make it possible to rest the eyes by looking at an image at a distance further than that of the screen and thus reduce eye fatigue.

💡 Reco Horus X: take a break of 10 to 15 minutes every hour to fully benefit from its advantages (in reality, we recommend that you move every 30 minutes because this is the duration from which the harmful effects of inactivity start to get serious).

🎮 Choose suitable equipment and adopt a posture that is both ergonomic and comfortable

The choice of ergonomic equipment is also important for the gamer who spends long hours in front of his computer.

A comfortable and healthy playing position can mean the difference between an enjoyable gaming experience and chronic physical pain. So think about offering yourself an onion gaming setup , whether for PC equipment or for the living room console.

a young gamer installed in front of his gaming setup made of two screens on a background of blue led light

Admittedly, the initial investment can sting the portfolio a bit.

But if you plan to spend long hours sitting in front of your computer or your TV, it is better to invest in quality equipment, and above all ergonomic , designed to adapt to the profile and characteristics of each one.

Depending on the physical constitution of each, a special gamer office chair may or may not correspond to the practice of somewhat intensive video games.

It is then necessary to remain attentive to the different technical characteristics of the models offered, and especially to try them!

🪑 The gaming chair / armchair, the best ally for better posture

The gaming chair or armchair is the central element for working on more virtuous postures when you spend several hours sitting. Like ergonomic office chairs or armchairs, the gaming chair has been designed for people with a strong tendency to be sedentary in the office.

a gaming chair under purple LED lighting and a black background

It therefore offers much more comfort than a classic office chair. But it is also much more expensive! Its price is justified above all by the number of adjustable elements, which allows everyone to find a comfortable posture for long periods of video games.

How to sit properly on a gaming chair? Here are the elements that allow you to make the right adjustments for your gaming chair or chair and adopt the perfect posture.

Armchair seat height

Seat height is the most basic and common element of gaming chair adjustments. It adjusts the height of the seat so that your feet are flat on the floor and your knees are at right angles.

👉 A seat that is too high or too low can cause back, neck and shoulder pain. If, like this writer, you're the size of a hobbit and your feet aren't touching the ground, use a footstool .

Reclining the back of the chair

Most gaming chairs have reclining backs, allowing you to adjust the angle of the back to find a comfortable position. It is estimated that the ideal resting position for the back is between 90 and 120 degrees in angle of inclination.

👉 Try to keep your lower back leaning against the chair. Sitting away from the back can lead to a slouched posture. Sitting up straight or with the chair slightly reclined reduces pressure on the discs in your back and helps reduce the risk of inferior cruciate syndrome and sacroiliac joint dysfunction.

Chair arm height

The armrests of the seat can be adjusted in height, forwards and backwards, according to your body size and shape. Set your armrests just high enough so that your elbows are bent at about 90 degrees.

👉 Adjustable seat armrests relieve pressure on shoulders and arms and provide optimal comfort. Your arms should rest gently on the armrests of the seat rather than being supported.

Seat depth

The seat depth can be adjusted to suit your leg length. A seat that is too long or too short can cause pain in the thighs or knees. Sit with your hips all the way back in the chair so that your back is pressed against the backrest.

👉 Keep both thighs flat on the chair. Sitting cross-legged or in an unbalanced manner can lead to conditions such as sacroiliac joint dysfunction, piriformis (sciatica), or inferior cruciate syndrome.

Lumbar support on the seat back

Some gaming chairs have adjustable lumbar support, which can be adjusted in height to accommodate the natural curve of your spine. This support can reduce tension and pain in the lumbar region.

⚠️ Remember that no position is ideal if it is maintained for hours without moving! Having an ergonomic gaming chair at hundreds of dollars can certainly improve the posture of the gamer, but it is certainly not a panacea. The ideal remains to move regularly by taking breaks, getting up and going for a walk.

🖱 Screen, keyboard, mouse: adapt your gamer equipment to play better

💁🏻‍♂️ Desk height, for better posture

Your desk height should also be low enough that your forearms are parallel to the floor and the table. If your desk is too high, your elbows and/or wrists will be strained to clear desk height, which could lead to carpal tunnel syndrome.

↔ Spacing between chair, desk and screen

The chair should be close enough to the desk that you don't have to lean towards your screen.

The position of the screen must also be adapted. The top of the screen should be at eye level and placed about an arm's length away. A distance that's too close or too far can cause eye strain, while a screen that's too low or too high can cause tension in your upper body muscles.

🐭 Ergonomic mice and keyboards

The mouse should be positioned to allow natural movement of the arm and wrist. It should be at a height that allows the wrist to be in a neutral position and the fingers extended over the buttons. It is also recommended to use a mouse pad with a smooth surface for ease of movement.

Ergonomic mice have been designed so that the wrist is tilted slightly to the side so as not to put pressure on the joint. The "standard" position of the wrist flat on the desk is indeed the number one cause of carpal tunnel syndrome and wrist cysts . So even if the grip can be a little weird at first, the ergonomic mouse turns out to be a great ally in the long term.

👩‍💻 The sit-stand desk, a good idea for a gamer setup?

a man works on his desk sitting upright

What advantages?

Sit-stand desks offer several health and wellness benefits to users. It reduces the risk of chronic diseases linked to a sedentary lifestyle , such as obesity, type 2 diabetes and heart disease.

👉 By alternating between standing and sitting, the gamer can reduce the time spent in a chair and thus improve their health and general well-being.
👉 In addition to the health benefits, sit-stand desks can also improve productivity and performance via increased concentration.

To keep in mind

Buying a sit-stand desk, however, is very expensive. Electric models, which allow easy height adjustment, are among the most expensive. They can also be bulkier and heavier than traditional desks due to the adjustment mechanisms.

In addition, frequent moving from sitting to standing can also lead to muscle fatigue and pain in the feet, legs and back, especially if the user is not used to working in a standing position.

💡 Horus X recommendation: start gradually and gradually increase the time spent standing. Although working while standing can be beneficial, poor posture can still develop if body alignment is not optimal.

🏃‍♀️ Shake your booty, let's do some exercise!

Namaste, little beetle. If you don't know how to relieve the muscles in your body after (or during, remember the breaks!) your game, here are some ideas for stretching your arms, legs, neck and back. Come on, let's launch "Work it" from Sainte-Britney (do it) and let's get started:

  • 💆🏻‍♂️ Neck Stretch : Slowly tilt your head towards one shoulder and slightly pull your head a little further with the opposite arm. Slowly return to the starting position and repeat on the other side. Then swivel the head to both sides and back and forth, without breaking the neck, just feel the muscles stretch.

  • 🤷‍♀️ Shoulder stretch : Start by taking a deep breath in while raising your shoulders and exhaling by releasing them. Stretch your arms back until your shoulder blades touch and hold the pose for a few seconds. Then place your elbow behind your head and, with the other arm, push it down so that the hand comes between the shoulder blades. Repeat on the other side.

  • 🐈‍⬛ Spinal stretch : Start with a sideways rotation of your upper body while staying seated in your seat. The pelvis remains straight, it is the waist and the back which pivot slowly. You can also work the back muscle while standing by rolling the spine slightly towards the floor. Start at the top of the head, then the neck, then the back and once at the bottom, release everything so that your arms are closer to the ground. Then slowly return to the initial posture by first unrolling the lower back, the spine, the neck and then the head.

  • ✋ Hand and Arm Stretch : Extend your arms forward, palm facing down. With one hand, slightly bend the fingers of the other hand backwards. Then in the same position, clench your fists

  • 🦿 Leg stretch : come on, let's get up again for leg work. This time, you have to stand behind your seat to lean against the backrest. Take one of your feet in one hand and pull it towards the buttocks, hold the position for a few seconds then release slowly. Conversely, bring your knee to your chest using both hands. Try to stay balanced for a few seconds before releasing.

💡 Want some variety in your stretches? At Horus X we use Pliability (specifically based on long-term stretching, super pleasant in the morning), or even Asana Rebel (+ focused on sports yoga, really super effective).

Gamer posture: the final word

In conclusion, to be a real gamer with good mind and good body, it's not enough to have the best gaming skills, you also need to have good posture! It may sound strange, but standing properly during gaming sessions can prevent muscle problems, injuries, and even long-term health issues.

So don't forget to choose and adjust your gaming equipment, adapt the height and position of your desk, and take regular breaks to stretch your muscles and improve your comfort.

And if you ever need a break from getting back in shape, remember that it's okay to get up, stretch, and have a little snack. Because after all, even the greatest champions need a break from time to time.

Tagged: Gaming