[FAQ]

Hi folks,

I’ve been streaming full-time for about a year now, and the long hours in the chair are really starting to catch up with me. I’m getting a persistent ache in my lower back by the end of the day, and my mouse wrist has been getting quite sore. I’m concerned about this turning into a chronic problem that could impact my ability to stream.

I’m looking for some specific, practical advice on ergonomics that goes beyond just “buy a good chair.” What specific features should I look for in a chair, like adjustable lumbar support or armrests? How do you position your desk, monitors, and keyboard to maintain good posture? Are there any particular stretches or routines you do during or after a long session to help? I’d appreciate any tips from other long-term streamers on how you’ve set up your space to stay healthy.

[Jeff Bullas]

Your body is your most important piece of streaming equipment; maintaining it is non-negotiable.

Short Answer: Preventing pain requires a holistic approach focused on proper posture, frequent breaks, and an environment where your equipment is adjusted to your body, not the other way around. The goal is to maintain neutral, supported positions for your spine and wrists at all times.

Let’s break down the key adjustments to your physical environment that directly support your content production.

First, you must establish a proper foundation with your chair and posture. Your primary aim is to maintain a neutral spine, which means your feet should be flat on the floor with your knees at a roughly 90-degree angle, and your chair’s lumbar support should be fitted to the curve of your lower back. Your armrests must be set so your elbows also rest at a 90-degree angle, allowing your shoulders to relax. Second, you must correctly position your points of interaction. Your primary monitor should be placed so the top of the screen is at or just below eye level, which prevents you from tilting your head and straining your neck as you engage with your video feed. Your keyboard and mouse should be positioned to keep your wrists as straight as possible, minimising the risk of repetitive strain injuries. Finally, you must integrate movement into your routine. No static posture, however perfect, is healthy for extended periods. You must schedule short, regular breaks to stand and stretch, ideally for a few minutes every hour, as this is essential for preventing the long-term fatigue that degrades the quality of your audio and video performance.

Cheers,

Jeff

[Author]

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