IMPROVE Your Setup - The Gamer's Guide to Ergonomics

Gaming or Streaming for long periods of time can take a serious toll on your health. In this video, we dive into how to ergonomically set up your streaming station to keep you INJURY FREE.
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⏩ *Timestamps:*
0. Introduction 0:00
1. What is Ergonomics? 1:38
2. Monitor Height 2:16
3. Distance to Monitor 3:02
4. Stands and VESA Mounts for your Monitor 3:34
5. Keyboard and Mouse Ergonomics 4:45
6. Carpel Tunnel and RSI 5:40
7. Palm, Claw and Fingertip Mouse Grips 6:20
8. Wrist Positioning for Keyboard 7:40
9. Gaming Chairs, are they worth it? 8:00
10. Chair Height and Position 9:25
11. Chair Backrest Angle 9:55
12. Armrest Heights 10:22
13. Desk Ergonomics 10:47
14. Share Your Setups 11:50
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[@ChiroNate]

I am in Chiropractic school right now. I absolutely love gaming and one of my passions is helping people live a healthier lifestyle. I appreciate you making this video because people need to be aware of what is happening to their body on a daily basis.

[@kevinbeltran4091]

Is 600ish dpi still safe for the wrist?

[@iambatman786]

@@kevinbeltran4091 i play on 1000 dpi bruh

[@ColByte]

@ChiroNate that's awesome! You should please make a video on this. There's not enough content. Just bought the hero chair because this video.

[@danielwood6743]

That is great that you are either knowingly or unknowingly deceiving people into thinking Chiropractic does anything to help people, other than the placebo effect and therapeutic massage.

[@pthompson2113]

@@danielwood6743 It is way more helpful than reactive healthcare such as drugs and surgery which is all that the US healthcare system offers, zero preventative because there is no financial incentive. My spine would be drastically different had I had a chiropractor back in the late 80s and early 90s while my spine was developing.

[@Leo-ph5dk]

This is the video that I didn’t know I needed

[@DJTMGaming]

I stand during my livestreams, and my viewers think I’m stupid and say I should rather sit. But I find that standing gives you better engagement with viewers since you can move around a bit more easily.

[@WJGSix]

Careful putting too much stress on your feet tho. I’m assuming you use a fatigue mat of some sort to stand on? If not you should invest in one cause standing for long periods of time is stressful for your feet.

[@DJTMGaming]

S6X Stringz Thanks, ill look into buying one! :D

[@AtTheEnd1000]

I'm also thinking about buying a desk for sitting and standing

[@niveke]

@@AtTheEnd1000 do you mean an adjustible desk?

[@researchandbuild1751]

I always wondered why we dont see many streamers using standing desks

[@ergotherapy5963]

Im an ergonomist/occupational therapist and I have seen and treated the kinds of injuries prolonged incorrect computer use can cause. This video was clear and extremely informative. I will be sharing it to patients who are having a hard time understanding the extent of injury to which lack of ergonomics can lead to. Thanks for this!!

[@JGunn]

Wow, I had heard about the eye level needing to reach the top of the screen but never thought much of it, I just chucked a few books under my screen and immediately felt my neck relax. Thanks!

[@mithos5836]

Thanks so much for this mate. Absolutely critical advice that I'm taking to heart. I started noticing discomfort when I'm playing. Sometimes during long grinds I'd just play through the pain and then take a break a long time later. Those bad habits will lead to serious health problems later. I've learned a lot from these tips, and something that I hope other gamers will really benefit from.

[@idmooseman]

Excellent video. Office ergonomics is often overlooked and completely ignored in most cases. Reminders, such as this video, are greatly appreciated.

[@xenRsVideos]

Appreciate this dude, started getting hand cramps recently so I've thought twice about my posture. Went ahead and bought an ergonomic desk as well as I feel height adjustment is a must for me.

[@shivikagaming9782]

Thanks bro it's the perfect timing for this video as I am going to have a setup thanks a lot🙏🙏

[@baiomarlaye3165]

Don't forget to flip the despacito

[@shivikagaming9782]

@@baiomarlaye3165 ok bro

[@Coltwhyte]

Show us how it looks

[@shivikagaming9782]

@@Coltwhyte bro I am going to make it I have not made it till😅😅

[@spiritualwisdom515]

thanks man. You helped my neck and back. I never realized it was due to something so easily fixable as proper gaming setup. thanks a bunch!!!!

[@TheeApexPredator]

Being new to pc gaming, I NEEDED this video!

[@MrHandsomeStudios]

9:08 I use the FLINTAN chair without the arm rest and I can say that it feels very great

[@1HP]

I love everything about this video - well done!! Alot of the descriptions about ergonomics sounds familiar ;)

[@hudenough3475]

First vid of yours that I've watched. Very helpful, cheers.

[@Martinjls]

8:43 THATS MY CHAIR!!! Upgraded to a SecretLabs chair a week ago, thank god lol

[@BenjiDWJ]

Awesome video mate very interesting & informative 😁 I'll definitely be keeping all of this in mind when configuring my setup when live-streaming and content/video editing.

[@dmannion81]

I'd say stay away from gaming chairs the design was meant for a car while something like a herman miller Aeron is designed for computer use and designed by those who know ergonomics vs someone who slapped a car seat on some legs.

[@Coltontutt]

elitemav racing seats are mad for you to sit in for hours on end without hurting the body. Why shouldn’t it work as a desk chair which we will also be sitting in for hours?

[@owconundrum9928]

@@Coltontutt they really aren't, they are made for driving to be easier, so they make it easier to reach the pedals and the steering wheel. Have you never sat on a car for 3 hours Straight, it's uncomfortable AF

[@owconundrum9928]

@Vishnu Kalluri I feel bad for you if you think Secret Labs are comfortable, cuz you've clearly never felt actual comfort

[@sandercohen3309]

@@daarksideyt *FINALLY!* Here's someone that gets the point. While racing chairs look cool, they do not belong in an indoor setting. Certainly not in an office or other places where you spend 8+ hours sitting every day. It's nothing more than a marketing gimmick and the people that advertise these chairs are doing so with no regard for their fans long-term health. They only do it for the money.

[@jonasnapravnik1427]

TriHard Well maybe in your car ut gets uncomfortable after 3hours+ my 2018 BMW M3 got Like racing seats. They are ultra comfortable, you can easily Drive Like 5-6hours+ without Any pains

[@TheDrewSilver]

Great video, like you said may not be the most popular topic but I found it very informative and I thank you for that 😀👍

[@ero302]

Good video im 19 and had surgery on both hands due to carpal tunnel wish i would've come across this video in 2019

[@wardified8566]

My favorite part! 0:00 😊 Pete's smiley intros 😊

[@Tofu-jl2nn]

Gay

[@malo3064]

Tofu, that wasn’t very nice.

[@NeonGenesis]

Hey Pete, Fantastic video as always and top quality as expected from you and your channel, in regards to information and production quality. I bought my first PC Around 4 years ago and never took any of this information into consideration. As of last year, I started my journey as a Twitch broadcaster, so I will definitely be looking at improving the ergonomics of my setup. I definitely look forward to the next videos, but specifically the next video you have planned for this series. A quick question if I may though, are there any tips/advice for controller users that we need to look out for? Thank you for the content you deliver and the hard work you do. :)

[@linguisticness]

The biggest factor other than $$$ in switching from console to PC gaming has been the ergonomics, which killed the experience for me in my past attempts to play things like an FPS with KB+M. I really appreciate this video and your intentions and content within it. The one *major* thing I have to question is your comments about wrist position on the mouse and keyboard. You go over three positions for holding the mouse and state that "the claw and fingertip grip do use more muscles and therefore have a slightly higher risk for injury." Every methodology of bodywork I've encountered states the opposite conclusion of this if->then statement. The optimal position for typing and gripping a mouse is with a straight line from the forearm all the way to the first knuckles, hence wristpads for keyboards and mousepads to encourage this. Any upward bend of the wrist/hand from the forearm is what puts a significantly higher chance of longterm breakdown on these vital body parts. ... Whether this comment benefits anyone, I can't know. But I will be continuing my search for a better ergonomic setup for my PC gaming that encourages *active engagement* of muscles that support their surrounding bone and ligament structures' well-being. ;tldr Engaging more muscles that we as animals naturally evolved to use *prolongs and supports* the unnatural positions of sitting at a computer for hours on end. Microadjustments of positioning are everything! I wish this video had expressed this better, but I appreciate it nonetheless.

[@shanebrock3621]

This is great! Can’t wait to see the others you mentioned!

[@Rockettman16]

Hey nice video bro keep up the great work!

[@shane527x]

Thank you for this, My chair was placed way to high since I work from home and now I see the consequences on my health but I had not realized this could be an issue. Thanks for this video.

[@joshuahigginbottom]

I would like to thank you for giving me this information to help me improve the way I sit at my desk. I will try some of your ideas and if I do get pain then I will see a GP/Doctor about it. Thanks again.

[@StudioYami]

Without your channel I'd have absolutely no idea what I'm doing, thanks for all the videos.

[@tjwilly4885]

Excited to apply these to my setup and seeing if it enhances my stream and vids

[@ohmyTalal]

You deserve more views. Watching your videos helped me a lot as a beginner streamer keep it going 👍🏼

[@Jocesnow28]

I was already following most of this advice but the monitor height is maybe something I should change. Thank you! I've missed quite a few weeks of gaming/streaming because i've thrown my back out to the point of not being able to walk.

[@SpectreDusk]

Excellent advice! I know “gaming” chairs get a pretty bad rep and a lot of them are awful but honestly the higher end ones are worth it. I was using a crap gaming chair for a while and was constantly suffering from back pain. I have back pain anyway but the chair really wasn’t doing any favours. Upgraded to a SecretLab chair and it’s been the best decision so far. Comfortable and supportive. Not going to say it’s perfect but it’s a vast improvement. Next thing I need to change is my desk. There’s a bar going across where my shins are so I can’t stretch my legs out.

[@phillvallace]

Proper Office chairs are much better thought as have more ergonomics with their design but do cost a lot of money sadly :(

[@LarzR]

Glad seeing all of these ergonomic videos.

[@coldfrost]

As someone suffering from RSI, I thank you for this video and recommend for anyone using the PC for more than 2 hours a day.

[@Rare.]

Great video bro, it'll help a lot of people. A few years ago I bought a cheap gaming chair from Amazon for $100 because I wanted a cool looking chair, but I also didn't want to spend like over $300 for a legit gaming chair. After using it for a while, I found myself with a lot of back problems and needing to crack my back constantly and whatnot and it wasn't great. Eventually I bought a chair from IKEA like he showed and it's soooo much better. My back feels so much better and I don't have any back pain or problems anymore. So to people out there I would suggest buying an office chair from IKEA if you can't afford to buy an expensive gaming chair.

[@extwofour]

Great vid, great info. Love the RJN shout-out 😁

[@ruleset]

3:43 ah yes, nothing like being reminded about school while rushing b

[@Sheppardsg1]

Tnx you as a streamer for that info :) And i could listen to you all day man keep up the good work :)

[@huckjam]

Hell yeah those north bayou mounts are great!! I buy them in bulk since I use them when setting up clients all the time. I've got 5 of them installed throughout my house right now and another 3 of them in the office in my bins of computer parts I keep on hand that I use routinely for customers. I seem to order as many mounts as I do replacement hdds and power supplies lol.

[@ericanderson9468]

Great video, keep up the good work!

[@raidenwave4219]

good quality content ! makes you re-center on the essentials and that's the way it should be.

[@TheCamtronz]

Awesome that you cover topics like this. A lot of people aren't interested in preventing injury.

[@TheCamtronz]

ALSO! Who you callin' a small person!

[@commanderpipi1youknowfromp730]

Great video. Looking foward for the caffeine topic :)

[@denitivgaming]

Really great video! I almost got all of the points checked! and i'll check them when i'm moving at the end of next month, since changing my deskhight requires me to disasemble my whole setup which is quite obnoxious with 4 monitors mounted to it :D

[@grizz8820]

This was actually surprisingly helpful

[@davidwilson9432]

Finally a video that actually teaches good ergonomics. To many people say to rest you entire arm on the desk when that can hurt your shoulders and forearm.

[@authorised_creature]

Oh, so what would be a better position?

[@MrJayPlays]

Amazing. which chair you using and model plz?

[@slmagician]

noblechairs HERO Series. :)

[@freethinker1970]

this is what I'm looking for! very informative thanks very much!

[@foxdubiousspeedruns9559]

Another fantastic video!!👌👍 Keep the awsome work

[@Rxmors]

Thanks bro this really helped me!

[@BtVader01]

Physical health is important no matter what, but probably one of the main issues in gaming is mental health. There are gamers like me who will just get too mad at anything. It almost feels impossible to not get mad. Especially when the games you play have a lot of bugs, glitches, etc that annoying you. It is something that I'm am trying to improve myself. A video on this topic would be awesome.

[@kyngrigid4562]

Why am I just now finding this NOOOOOOOOOO! 😭😭😭😭 I got alot to change tomorrow!! Thanks for the vid brother.! Gonna sub and check out more of your vids dang it's all PC I've never been so disappointed lol we need more ppl like you running around but helping console gamers/streamers!

[@TheModfather66]

Another brilliant video Pete, wish I'd have watched this video half hour earlier as I've just bought the predator package and could have used your link, but the video in general was good, after streaming for 4-5 hours I do sometimes get a weird pain in the very bottom of my neck, think I'll adjust my monitor height 🙂

[@TheLemonsDidIt]

Do you have any problems with the noble chair hero series? I bought one and it feels kinda wobbly. I'm also way under the weight limit

[@nimiarefka]

Thanks! I'm 5'6" or about 168cm and I can never find a desk and chair combo. My hands are always reaching up to use keyboard and mouse. All the desks seem to be at 29 or 30 inches high and chairs for my height always fall short of that. I like the idea of a foot rest to help with the 90 leg position. Great video man!

[@patrickbagsic3786]

Get an adjustable table then. Just the manual adjust as the automated one is very expensive

[@robertrivero7050]

I think this a really good and informative video, going to make a few adjustments for sure 👍

[@bumblingwelshman]

Working in IT then spending "most" ;) evenings in front of the PC for 20+years now it goes without saying that you should take this advice seriously. Have struggled over the years mainly down to the fact I'm left handed which massively limits the ergonomic mice, as a gaming mouse currently there's only one the razer deathadder (if you know of any other please let me know) which comes in a left handed model. All others I'd have to look at are ambidextrous so where they give all the extra buttons aren't the most comfortable in the hand. Tip for a chair if you don't want to spend £200+ on something that doesn't look overly sturdy you can buy a car seat and build a frame for it, the Honda Civic Type R seat are really comfy and will most likely be the next chair I "buy". Got this idea from my brother who's built one and it's amazing compared to any "gaming" chair I've sat in.

[@Magnum69]

My tip for gaming chairs is, first go to a store and sit in it. Let someone else look at your posture and tell you if your posture is good. You also need to feel if the chair fits you well. I myself tested many chairs out and most of them give me back pain or make me have a croocked back. The only chairs that seem to fit ME personally are Speed Seats Comfort chairs. You should do this as every brand and chair is different and you don't want to spend a couple hundred bucks on smth you don't know if it even suits you well.

[@fycsleepy1321]

Great video !! Gaming is actually a very dangerous sport .Make sure to watch your posture .

[@movement6671]

Great content that indeed is overlooked a lot 🙏🏽

[@SoloQSights]

Very informative, thanks!

[@sonoftroy8572]

You know... this is something that a lot of people really don’t think about so thanks for the content and I’ll consider it

[@narf44.]

Great video man regards from spain

[@Coltwhyte]

Subbed been watching some movies from you lately, i have learned alot! New streamer here just got affiliated so im very excited. Thanks for all the tips! U seem like a stand up guy!! Keep up the good work m8 :)

[@TechsavvyGaming91]

Great Video, Also Just a TIP : Eye Strain. I recommend the 20/20/20 Rule. Every 20 Minutes, Look at something approx 20 FT Away for 20 Seconds. Wish their was Some Good Less expensive Gaming Chairs. Iam 6'7 and bad back lower and upper Lumbar. I need one of those Neat Tall Back Chairs.

[@JWrightt]

Best Idea EVER, dude even if you are not a nutritional doctor or fitness guy doesn't matter, with sharing this important tips to improve our health and get some nice habits it's awesome! I noticed some bad habits while gaming thanks to your video, I hope you continue with there series, I've always wanted other opinions of gamer themselves about exercises and nutritions, i don't wanna be that typical dude streaming and eating junk food, that's gonna kill us! What if you talk about those supplements that claims to be 'good' for gaming? like eAdvantage i'm very curious.

[@carlosguadron410]

thank you for this! I've been having pain in the heel of my palm and this video made me realize my chair arms are too high.

[@friendly.dungeonmaster]

this helped me a lot :) thank you

[@simoneriksson5585]

Amazing video. Please make more content like this :)

[@jakewaldman6243]

I’ve played over a year with no issues, then it finally hit me. Bad neck pain and right arm shoulder pain right on the shoulder blade. Hoping the pain goes away someday! I’ve fixed my posture, arm position and I still have pain

[@taylorperkins6089]

Are you still using the HERO chair from Noble chairs? If so, it is still holding up and working as it should? Wanting to make a purchase of a gaming chair today because of this video. Thanks!

[@PopcornChicken]

Thank you for this. I've been PC gaming for 20+ years and no one told me about this. I now suffer with constant hand pain and am unable to PC game anymore. I find console controllers easier to use, but even those will hurt after some time.

[@simonfauteux6158]

I was in the same case as you, just get an adjustable sit standing desk if you can afford it. Make sure your mouse and keyboard are close to you, like 1 inch from the edge of your desk, take pause, do not raid in Wow for 4 hours without any stretches, also make sure you keep yourself hydrated, exercise to strengthen those forearms, play different games to change the motion of your mouse hand. Baby steps, I'm getting back to gaming on PC. Wish you the best luck! :)

[@catgirlsz]

controllers make my hands hurt even more tbh, my thumb after a while hurts from holding down sprint. also surprised i don't have anything wrong with my right hand from playing claw for 6 years now

[@zhangzongchang1057]

Thnx this was very helpful!

[@ljsm1th]

Great video as always, thanks :)

[@Kazu_x0]

Gaming chairs are really needed in my life cause its ergonomics are very good for my body posture, but I do find gaming chairs too expensive and couldn't afford one, even the cheap one are expensive for me 😅

[@peenoos]

Would you recommend a padded mousepad and a pad that goes with your keyboard hand? I'm wondering if resting a part of the wrist on these would help, I have had surgery on both of them haha. Thanks for all the information sir awesome stuff

[@White1nsane]

Looking on this problem from sports and as personal trainer perspective long term this doesnt work, also Im a gamer for 20years, never had any problems and was doing desk job for 8h, gaming for 4-6h a day which lasted more than 14years and zero problems ever. Number 1: Monitor position should be in center with your eyes, so you dont look up or down. Monitor arm is a plus. Neck muscles get weak by looking down too much equalling headaches, neck problems ect. Tip: also putting taskbar on top of the screen makes wonders for this since it is definitively healthier to look up then down. Number 2. Wrist: full arm from elbow to mouse should be on the table to eliminate any arm strain (also picking a good mouse as you mentioned) Number 3. All keyboards should actually have height adjustment from the front so that palm drops down which immediatelly destresses arm extensors which in long term can lead to carpal tunnel with too much extension on the wrist. Number 4. Chair comments are ok, but every 45-60min you should squat or walk or hang or stretch for at least 2minutes also as you mentioned. Whhen im not standing, at least you can do this trick: sit on the edge on of a chair. Spread your legs making at least 90degreese or more if you can. Hang down to the floor from that position for 30-120sec whenever you are in between games or drinkinig water or whatever. Good luck, have fun :)

[@Kaij-]

my main issue with the mouse is one of two things, i either, get the "gamer mark" the right hand side of my wrist from contact with the mousepad, OR if i rest more of my arm on the desk, The edge of the desk digs into my arm before my elbow. Ive tried everything to combat both of these but with little success. Chair height, desk height, none seem to matter!!

[@9Erra]

I actually put my arm on top of my table 'cause my chair won't go high enough to align the arm rest and the table, is that alright? For now it's worked well for me and I've noticed many gamers do the same.

[@100_mph]

Same here how u been ?

[@ModeKaioken]

Love this video wish you did the diet and caffeine one I'd love your take on that too!

[@shadow.notts1]

Very good video, good tips 👍

[@simonfauteux6158]

Thank You for this excellent video, desk ergonomics are not only for work but also gaming FOR WORK! Hehe, Great video!

[@gregoriusarianeruda5930]

My problem with ergonomics is that my elbow and neck comfort always contradicts with each other. At the highest seat lift, my elbows are too low for the desk that I have to raise my shoulders or not having my wrist at a neutral position which is uncomfortable while my back is fully flushed to the back rest. When I put some cushions on the chair, the elbow is fine, but then my neck starts to hurt because the chair's back rest is too low that my upper back - neck - shoulders just kind of floats. I'm getting a new chair soon, hope the problem is not my desk being too high lol. People here focus too much on gimmicks that ergonomic chair is basically hard to find or just plain expensive.

[@carson4617]

I want a good quality chair as I am spending many hours at my setup doing schoolwork, gaming etc, but my parents don't really see the importance, any suggestions? Thanks btw that noble chair is so nice holy

[@carson4617]

Carsonaitor that chair looks great, will definitely consider getting it, thank you!

[@thebeardedmato1238]

Thank you for this video!

[@peterpanago123]

nice video but unfortunately you left the most important part for last. The foundation of the ergonomics will start from the desk and then build from there. If your desk is a bit higher in height and the height is static, like it is for most people, you will have to compensate by adjusting the height of the monitor and chair and then use a foot stool if necessary Also, the use of a V or L shaped desk, to me is much better than a standard desk because i can rest my arms on the desk and not have to rely on the chair arms. Another very important health concern is eye strain. Investing in a monitor with a higher refresh rate, anti-glare, etc will help a ton. 32 inch monitors should probably be placed further away than say a standard 21 inch. Having a small light shine behind the monitor, facing the wall, can also assist with having adequate lighting in the room, w/o affecting what you are seeing on your screen

[@MrSr3nity_97]

Thanks, great video!

[@mikexbox1]

what desktop do you have? love the wood color!

[@pirram]

Love your videos man! I actually need a little more of your help, I just was able to get a Elgato Cam link to be used with a A5100 Sony, do you have any recommendations for settings on SLOBS? when I plug it in I had a black screen and after messing with the settings I was able to come up with the feed but I am pretty sure is not the best quality at all! I will really appreciate any tips you can give me! Thanks! Keep it up!

[@tonyturbo13]

Great tips!

[@byronlazo]

Great video brother thank you

[@Aloharises]

Aloha brotha, what kind of mount or stand are u using for your camera and your light?

[@OutlawScotty]

Well said, a necessary topic!

[@sneew_]

Finally, the information that I needed.

[@umam6216]

Nice PG279(?) setup I got the PG279Q two months ago & wow is it something else!

[@theendurance]

3:45 CS major! CLRS is a must have!

[@divinium33]

I just wanna say that sitting on a chair for long sessions (I'm talking about 8+ hours) could lead to coccyx pain which I got from 2 summers ago, all I did was play 3 months straight pretty much all day every day and now my tailbone is screwed so i would advise getting a donut-shaped pillow or a tailbone pillow to reduce pressure on ur tailbone

[@459sixtyfour9]

Thanks sir. Really appreciate you and your videos.

[@dragontiger5540]

What is ur playing on a TV

[@stilldomi]

I have doubts but is the scholz task chair any good for long hours of gaming

[@tuzfps]

your smile is very genuine