For many, gaming becomes a lifestyle rather than a mere hobby. If you’re the type of player who enjoys marathon gaming sessions, your gaming space can have a big impact on your comfort, health, mood, and performance. It’s easy to get caught up in upgrading hardware, but the ergonomics of your setup is often overlooked. Improving ergonomics can help prevent strain, improve comfort, and enhance your enjoyment and results.
Why ergonomics matter
Gaming can take a toll on your body if you’re not careful. Spending many hours sitting in a less than ideal position can lead to various issues: back pain, wrist, arm/elbow and hand/thumb strain, poor posture, eye strain, and repetitive stress injuries like carpal tunnel syndrome. In 2020, Newswise reported the American Chiropractic Association (ACA) president advising on “common musculoskeletal issues caused by hours of gaming in front of a screen stem mainly from lack of movement and postural stresses.”
Some games do involve movement (although these can also lead to injury, if players aren’t careful), but generally gaming is a sedentary activity. The ACA president, Dr Scott Bautch, said, “Joints live by motion” and their “nutrition” comes through movement. When our spines are in bad postural positions for extended periods – without the movement we’ve evolved for – our spine changes shape, which can lead to pain and chronic problems.
One of Dr Bautch’s suggestions was to make your gaming environment as ergonomic as possible. Screens should be at eye level so your neck isn’t bending far up or down. You should stand or sit in a neutral position, meaning your muscles aren’t too contracted or extended. A gaming chair should have good back support and cushioned arm rests. The body should be aligned, with ears, shoulders, and hips in one line.
More ergonomic ideas
The chair you use is perhaps the most important part of your setup, whether you’re a fan of RPGs, MMOs, sports games, or prefer to play slots or mobile games. Look for a chair with good support and adjustability. Proper lumbar support helps maintain your spine’s natural curve. Adjustable height and armrests mean you can customize the chair to better fit your body.
Consider the seat’s depth and width. You should be able to sit with your back properly supported by the backrest. Your feet should rest flat on the floor or a footrest. The seat should be wide enough so you can sit comfortably without feeling squashed in. Find a chair with breathable fabrics as these tend to be more comfortable than synthetic materials, which can lead to sweating and discomfort during long sessions.
If you’re a PC gamer, an ergonomic keyboard and a vertical mouse are good investments. Consider a keyboard with a split design or a negative tilt which can help keep your wrists in a neutral position, potentially preventing carpal tunnel syndrome. A traditional mouse can cause wrist strain as you twist your arm clicking, so opt for a vertical mouse that lets your hand rests in a more handshake-like position. This reduces stress on your wrist and forearm muscles.
Don’t forget the lighting. Good lighting is important for reducing eye strain. Playing in a dark room with bright screens makes your eyes work harder, which can lead to fatigue and discomfort. Place your lights behind your monitor or above your desk to reduce glare. Avoid direct light on your screen, which can cause reflections and strain your eyes, and use softer, ambient lighting.
Every 20 minutes, take a 20-second break and look at something 20 feet away. You might have heard this advice from your optician – and with good reason, as it can really help reduce eye strain.
Get moving
Movement is crucial. Take breaks to stand, stretch, and move around your gaming room. This improves circulation and prevents stiffness. Consider a posture reminder or setting an alarm on your phone to check your posture every half an hour or so.
Look into microworkouts, or mini workouts, which can have a positive effect on glucose levels, mood, blood pressure, stress, and fitness. You don’t need to have a major workout to see many of the benefits from exercise. A 2019 meta-analytic review concluded, “There is no difference between continuous and accumulated patterns of exercise in terms of effects on fitness, blood pressure, lipids, insulin and glucose.”
The takeaway: get moving! You’ll be healthier, in a better mood and get more enjoyment out of every gaming session.
Article by Lucy Roberts.
