If you are under the age of 45 years old, you have probably been there: hours spent glued to the screen, trying to “level up” in a favorite video game or competing for that top high score or ranking. But while you were focused on your gaming skills, there’s something that was likely ignored: your posture! If you’ve ever found yourself slouched forward or hunched over your controller (or phone, or computer), you’re not alone. Turns out, the way we sit while gaming (or working at a desk) can seriously impair our health and bodies in the long run.

When we sit with poor posture for too long, it can have serious negative consequences and even debilitating pain. “Gamer’s neck” and back pain are real problems for a lot of players. In fact, research shows that over 40% of college esports players report musculoskeletal pain, mostly in their neck and back (Cleveland Clinic, 2023). Most of us don’t even realize that our gaming habits are causing this pain until it gets bad. Spending consecutive hours in poor posture puts pressure on our spine and stabilizing muscles, causing discomfort that can last much longer than the game session itself.

Figure 1. Healthy Gaming Ergonomics

Note. Created with the use of ChatGPT.

You’ve probably heard of “tech neck” or “text neck” where one leans forward toward a screen or phone for too long causing stiffness or pain. It’s pretty common for gamers, and it’s hard on our neck and shoulders. Studies show that people who sit in poor posture for repetitive tasks, like gaming, tend to experience more pain in the neck, back, and shoulder areas, as well as even eye strain (Schary et al., 2022; Szeto et al., 2002). So, it’s not just the long hours, but how we’re sitting during those hours that makes the difference.

And here’s the thing: poor posture can actually affect your gaming performance. If you’re slouched, your breathing is restricted, and that can affect your focus and reaction time (Ainsworth et al., 2011). Not the ideal situation when you’re in the middle of a tight match or are fighting a final boss.

So, what can we do about it? First off, don’t panic! You don’t have to ditch your gaming setup. Just make a few simple changes. Try sitting up straight with your back supported against a backrest, and make sure your eyes are level with the top one-third of your monitor, have your feet flat on the floor fully supported, and use arm-rests for your forearms (McGee et al., 2024). Also, take breaks—stretching every hour really helps keep those muscles from getting too tight; set an alarm that repeats every hour to remind you. Little things like using a wrist rest or a lumbar pillow can help too.

Taking care of your posture doesn’t just mean less pain; it can also help you perform better. After all, better posture equals better breathing and better focus, which can lead to a better gaming outcome. So, next time you’re in the middle of a match, remember: it’s not just about winning—it’s about keeping your body healthy for years to come, which may just help you keep on winning!

Note

Josh Myers is freshman Computer Science/Cybersecurity major from Sharpsville, PA at Slippery Rock University of Pennsylvania (SRU). He is a student in Dr. Seth Jenny’s “Introduction to Esports” course in the Department of Exercise Science at SRU.

References

Ainsworth, B. E., Haskell, W. L., Herrmann, S. D., Meckes, N., Bassett, D. R., Tudor-Locke, C., … & Leon, A. S. (2011). 2011 Compendium of Physical Activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise, 43(8), 1575–1581. https://pubmed.ncbi.nlm.nih.gov/21681120/

Cleveland Clinic. (2023). Gaming posture: Why it matters and how to fix it. Cleveland Clinic. https://newsroom.clevelandclinic.org/2022/04/19/importance-of-good-posture-while-gaming

McGee, C., Ho, K., & Jenny, S. E. (2024). Esports ergonomics and injuries (Chapter 3.8). In S. E. Jenny, N. Besombes, T. Brock, A. C. Cote, & T. M. Scholz (Eds.), Routledge Handbook of Esports (pp. 240-254). Routledge. https://doi.org/10.4324/9781003410591-25

OpenAI. (2025). Healthy ergonomics while gaming [AI-generated digital illustration]. ChatGPT.

Schary, D. P., Jenny, S. E., & Koshy, A. (2022). Leveling up esports health: Current status and call to action. International Journal of Esports, 1(1), 1-16. https://www.ijesports.org/article/70/html

Szeto, G. P. Y., Straker, L. M., & O’Sullivan, P. B. (2002). A comparison of symptomatic and asymptomatic office workers performing monotonous keyboard work—2: Neck and shoulder kinematics. Manual Therapy, 7(4), 271–281. https://pubmed.ncbi.nlm.nih.gov/15996890

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Pair this post with the following:

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