Seating and posture
- Sit with your back supported, feet flat on the floor or on a footrest, and knees roughly level with your hips.
- Keep your shoulders relaxed rather than hunched toward the screen.
- At a desk, have your elbows close to your sides and bent at about a right angle, with your wrists fairly straight.
- On a sofa, a cushion behind your lower back and something to rest your arms on can stop you slumping.
- Change position often. No posture is comfortable for hours, and moving is what matters most.
Screen position
For a monitor, the top of the screen is usually set around eye level or a little below, at about arm's length away. For a TV, sit far enough back that you can see the whole screen without turning your head. Place screens to avoid glare from windows and lamps, which makes your eyes work harder.
Resting your eyes
When you concentrate on a screen you tend to blink less, which can leave your eyes dry and tired. A common piece of advice from eye care groups is the 20-20-20 rule: about every 20 minutes, look at something about 20 feet (6 m) away for about 20 seconds. Blinking on purpose for a few seconds helps too.
Room lighting
Playing in a completely dark room makes the screen look very bright by comparison. A soft light behind or beside the screen evens out the contrast. Many systems also offer a night or warm color mode for evening use.
Hands and wrists
- Grip the controller or mouse loosely. A tight grip tires the hands faster.
- Switch hold actions to toggle where you can. See controls and remapping.
- Lower vibration strength if your hands feel buzzy after playing.
- During breaks, open and close your hands and gently roll your wrists and shoulders.
- Choose a controller or mouse size that fits your hands, and keep a keyboard at a comfortable height.
Move between sessions
Activity during the rest of the day matters as much as posture while you play. A walk, a sport or simply standing up and moving during each break keeps muscles from stiffening. See the healthy habits page for a simple break plan.
When to see a professional
See a doctor or physical therapist if you have pain, numbness, tingling or weakness in your hands, wrists, neck or back that does not settle with rest, or that keeps coming back. See an optometrist or eye doctor if your eyes are often sore, blurry or tired, or if you get frequent headaches after screen use. Problems are easier to manage when they are checked early.
Comfort questions
Do I need a gaming chair?
No. Any chair that supports your back and lets you sit with your feet down works well. Moving regularly matters more than the chair.
Are blue light glasses necessary?
Eye care groups generally say screen use is not known to damage eyes, and that tired eyes come mostly from long focus and less blinking. Breaks and good lighting are the first things to try. Ask an optometrist if you have concerns.