As someone who has spent countless hours glued to a screen, I know all too well how persistent back, neck, and wrist pain can be. And I’m far from alone—many gamers and office workers experience similar uncomfortable side effects. Curious to learn how I could alleviate these issues, I spoke with Dr. Jordan Tsai, PT, DPT, an Esports Physical Therapist and Founder of Respawn Therapy, to understand what matters for gamers regarding posture, chair choice, and overall comfort.
Dr. Tsai has been working with leading gaming chair company Secretlab for years as part of an independent Ergonomics Advisory Board, and his work with the company has helped improve upon what was already a stellar product.
What I learned from Dr. Tsai and Vincent Sin, Head of Industrial Design at Secretlab, is that being comfortable during gaming or office work isn’t just about finding the softest chair or sitting perfectly straight. It’s about finding balance with movement, good support, and chair features that allow for natural shifts in posture.
If you need to make a change to your comfort while gaming, or working, here’s what I learned about what it takes to sit smarter, feel better, and dodge those all-too-common aches and pains.
Posture Variability Matters When Gaming
Back pain is a common complaint among gamers and desk workers alike. Dr. Tsai wasn’t surprised when I shared my own struggle. “Most back pain isn’t caused by some scary structural issue like a slipped disc,” he explained. “More often than not, it’s simply due to prolonged sitting without movement, which reduces blood flow and creates discomfort.”
Dr. Tsai has seen it repeatedly in his practice: people assume they need expensive tests or special braces to relieve back pain when, in reality, they just need to change how they sit and move. He emphasized that good posture isn’t about sitting perfectly straight all the time. Instead, he explained that comfort and pain prevention lies in allowing yourself to move and shift often, even if it’s just adjusting how you sit in your chair.
One of the biggest takeaways from our conversation was Dr. Tsai’s emphasis on “posture variability,” which means changing positions regularly to avoid the buildup of pressure and tension in any single area of the body.
He recommends micro-breaks every 30-60 minutes—even if that means simply shifting your weight or readjusting how you’re sitting. I’d always thought a straight, upright posture was the ultimate goal. But Dr. Tsai’s advice made sense: what matters is giving muscles a chance to relax by shifting positions regularly rather than locking into a single “ideal” pose.
Choosing the Right Gaming Chair: What Features Really Matter?
With the countless gaming chairs available, deciding which features make a difference can be overwhelming. Dr. Tsai shared that his work with Secretlab focuses on validating the ergonomic science and studies behind their products — and how these come together to create chairs that support a range of postures and movements.
A good chair should have various adjustment points to adapt to each person’s unique shape and needs rather than forcing a single sitting position.
I was particularly interested in why Secretlab, with its many chair adjustments, chose a foam cushion instead of mesh.
Why A Foam Seat Cushion Always Beats Mesh: Consistent Support From The Bottom Up
Vincent Sin, Secretlab’s Head of Industrial Design, broke down the difference for me between mesh and foam seating. Mesh chairs may be popular for their breathability, but Sin explained why they might not be ideal for gaming or long-sitting sessions.
“Based on our research, we know that pressure distribution is key to ensuring comfort over long hours,” he said. “Most mesh chairs stretch across the frame and support you from the sides, causing uneven pressure distribution—much like a hammock.”
Secretlab’s solution? A high-density cold-cure foam that supports users more evenly from the bottom up, providing uniform weight distribution across the seat. Unlike cheaper foam chairs that use multiple pieces of slab foam, Secretlab’s foam is cast as a single piece from precise aluminum molds, ensuring consistent support in all directions.
The advanced curing process used to create this foam is another feature that sets Secretlab chairs apart. Rather than curing the foam at a high temperature, Secretlab cures it at room temperature, which pushes the cells closer together and creates resistance to sagging and deformation.
“The end result is a consistent, long-lasting support throughout the day, across different activities and sitting positions,” Sin explained.
Dr. Tsai emphasized that softness isn’t always better; a firmer cushion provides stability, allowing for better posture over extended periods without the “sinking” effect of softer materials.
Obviously, Secretlab is going to tout its own products, but Dr. Jordan also told me that at the end of the day, a solid foam from any company is going to work wonders, and he will always choose a strong foam seat over a mesh-based product, regardless of brand.
The Active Gaming Position Vs. Resting Position
Dr. Tsai also highlighted the importance of using two sitting positions during gaming sessions: an “active” position when engaged in competitive play and a “resting” position for downtime.
The active position involves sitting on the front half of the chair, which allows your knees to drop slightly. This slight drop helps straighten the back naturally, aligning the spine and engaging core muscles for better support.
In between games, Dr. Tsai recommends shifting into a resting position by scooting back in the chair, reclining slightly, and letting the backrest take the weight. This allows muscles to “reset” and relax before the next round of intense gameplay.
I hadn’t realized that switching between these active and resting positions could be so important, but Dr. Tsai’s analogy made a lot of sense: just like in traditional sports, giving muscles a break between high-focus moments can help reduce fatigue and pain.
The Role of the Neck Pillow: Correct Positioning Is Key
I’ll admit, I had always assumed that the neck pillow provided with many gaming chairs was intended for the head. Dr. Tsai quickly corrected that notion.
“The neck pillow isn’t for your head—it’s for your neck,” he clarified. Positioned at the base of the skull, the neck pillow should support the neck’s natural curve, especially when reclining.
When correctly used, this small adjustment relieves strain by accommodating the cervical spine’s curve.
Dr. Tsai noted that the neck pillow can provide crucial alignment without forcing the neck into awkward angles for those who sit in a reclined position.
Footrests and Leg Positioning for Maximum Comfort While Gaming
A footrest can be an unexpected game-changer, particularly for those who experience lower back or leg strain. I had been using a footrest with a slight incline but wasn’t sure if it was set up right. Dr. Tsai confirmed that comfort should always come first.
“A footrest helps keep the ankle in a more neutral position—around 80-90 degrees,” he explained. This neutral angle avoids tension in the calves, reducing strain on the thighs and glutes. By ensuring your feet aren’t hanging or pressing against the floor at uncomfortable angles, a footrest can help maintain circulation and reduce overall pressure on the legs.
Wrist Strain and Carpal Tunnel: How To Stay Healthy
Gamers are all too familiar with wrist pain, and I’m no exception after long gaming sessions. Dr. Tsai explained that while wrist discomfort is common, what people often call “carpal tunnel” is usually tendinitis or muscle strain from repetitive movements rather than actual nerve compression.
“Carpal tunnel syndrome is actually rare,” he said. “If you’re experiencing pain, you’re probably dealing with a strain from overuse, not actual carpal tunnel syndrome.”
He advised using a wrist rest to keep the wrist in a neutral position and relieve tension on tendons. For balance, Dr. Tsai recommended periodically squeezing a stress ball to engage the flexor muscles, balancing out the extensors which are often overused in gaming.
Strength training for the wrists can also be invaluable, he noted, especially for dedicated gamers who spend long periods clicking or typing. “Gaming is like a marathon for your hands,” he pointed out. “Training those small muscles will improve endurance and help prevent fatigue.”
Sit-Stand Desks: Great for Movement, But Don’t Overdo It
I’m a big fan of my MAGNUS Pro Sit-to-Stand Metal Desk and assumed I was using it right by switching between sitting and standing. Dr. Tsai’s advice surprised me—he doesn’t recommend constant switching as it can be disruptive and challenging to sustain over time. A comfortable and consistent routine is key here. “The ideal approach is to set your desk height to match your chair, especially if you’re using a separate keyboard and monitor setup,” he explained.
For those using a laptop, he advised lowering the armrests and bringing the desk closer to support the arms and shoulders comfortably, which can prevent fatigue.
Final Thoughts on Sitting Smarter For Gaming And Long-Seated Tasks
In the end, Dr. Tsai’s advice on ergonomics boils down to simple but powerful principles: listen to your body, keep moving, and don’t get too hung up on “perfect posture.” Whether you’re a gamer or simply sitting at a desk for hours, the right combination of support, movement, and good materials can make a world of difference.
“At the end of the day, your body knows what it needs,” Dr. Tsai said. “Pain is a signal that something isn’t right. By paying attention and making small adjustments, you can prevent discomfort before it becomes a problem and keep playing—or working—without sacrificing your health or comfort.”
