You sit down for a quick game after work, and before you know it, three hours have gone. When you finally stand up, your neck is stiff, your back is tight and your wrists feel it too. Session length matters most, but how you set up your chair, screen and controls can make a real difference to how your body feels during those longer sessions.

Why gaming can leave your body feeling stiff

Gaming tends to keep you in one position for a long time, often leaning forward with your eyes fixed on the screen. Your hands and wrists make thousands of small, quick movements, while the rest of your body barely moves.

Aches and stiffness are common among people who game a lot. In one survey of competitive players, around four in ten reported neck or back discomfort, and a third reported wrist discomfort. Research has also found that within 30 minutes of play, many people’s heads start to drift forward of their shoulders, which leaves the neck working harder to hold it up.

Getting your chair right

A good chair supports you so your muscles do not have to do all the work. Something to try:

• Sit back in your chair so your lower back is supported, using a cushion if needed.
• Set the height so your feet rest flat on the floor, with your knees roughly level with your hips.
• Keep your shoulders relaxed rather than hunched up towards your ears.

Gaming chairs can be comfortable, but the most important thing is that your chair supports your back and fits your body.

Setting up your screen

Where your screen sits has a big effect on your neck. If it is too low, you tend to look down. If it is too close, you tend to lean in. Research on gamers has linked sitting closer to the screen with more neck discomfort.

A good starting point is having the top of your screen at around eye level and about an arm’s length away. If you game on a laptop, raising it on a stand and using a separate keyboard and mouse can help a lot. For your eyes, you could try the 20-20-20 habit: every 20 minutes, look at something about 20 feet away for 20 seconds.

Setting up your controller, mouse and keyboard

Your hands and wrists do the most work while you game, so their position matters. Some options to try:

• Keep your mouse and keyboard close, so you are not reaching forward.
• Rest your forearms on the desk or chair arms, so your wrists are not doing all the holding.
• Keep your wrists fairly straight, rather than bent back or to the side.
• Hold your controller with a relaxed grip, especially between intense moments.

Gaming from the sofa

Gaming from the sofa can be lovely, but it often means slouching back with your head bent forward to see the screen, or hunching over a handheld. A few changes can help. A cushion behind your lower back keeps you more upright. Resting your arms on cushions or the arms of the sofa means your shoulders do not have to hold your controller up. If you play on a handheld or phone, raising it closer to eye level stops your head tipping so far forward.

Moving between sessions

Even with the best set-up, your body is not designed to stay still for hours. Something to try is standing up and moving between games or levels. Roll your shoulders, gently turn your head and stretch your wrists. If you would like a guided stretch for your neck and shoulders, VIDA has short videos you can follow at your own pace.

What to take away

• Sit back in your chair with your lower back supported and your feet flat.
• Set the top of your screen at eye level, about an arm’s length away.
• Keep your wrists straight and your grip relaxed.
• Support your back and arms with cushions when gaming from the sofa.
• Stand up and move between games or levels.

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