An obsessive gamer’s guide to chronic pain peripherals

Two years ago I severely hurt my back. I’ve always been prone to injury; I inherited hyperflexible joints from my mom. Now I’ve inherited the back pain, too. Recovery has been a nonlinear process that has involved radically altering the way I live my life, with the help of a physical therapist I’m fortunate to have found. I now live by a common chronic pain axiom called “spoon theory.” Every day, I have a number of “spoons” at my disposal — a measurement of my energy, where each spoon signifies the ability to do one task. Some days I get up in the morning with very few spoons. Sometimes my spoons get too full and I have to spend weeks recovering.

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Playing video games used to replenish every spoon in my drawer — it was a restorative, passive hobby like reading or doing a puzzle. All of these hobbies have one thing in common. They all involve sitting down, crouched, and craned my neck for long periods. My back injury forced me to rebuild my concept of rest. I also realized that ergonomics was an important aspect to almost every aspect of gaming, particularly since I am prone to getting sucked into the game. I am determined to conquer. Elden Ringbosses or finishing a CelesteAlthough section can be an intense emotional high, my body feels like it is a dry, rotting sack. When I get obsessed about a particular game, I think carefully about what tools and positions I am using.

I’ve assembled some of my favorite “hacks” for gaming with chronic pain. Your mileage will vary as chronic pain can be an individual experience. These tools and techniques have allowed me to enjoy games without pain since my injuries. They may also help you.

You can skip the following section if product recommendations is your goal. Because this piece of advice is not about spending money, I decided to begin here.

You can buy every ergonomic product in the world, but there is unfortunately nothing ergonomic about staying in one position for hours on end — whether you’re sitting or standing — if you do not have to. The problem is that many of us are in environments and jobs where we don’t have the option to change our position often. My best advice to someone gaming intensively is: Take a break every 30-60 minutes and move around in the room or stretch your legs. It is an unglamorous and disruptive piece of advice but has really made a difference in my back pain. It helps me keep track of when I need to move.

The right controller for you

Different controllers offer different benefits, such as tactile feedback, button layout or aesthetic. But because their sizes and shapes all vary somewhat, there’s also a chance that one of these controllers will feel more comfortable in your hands than another.

I prefer the DualSense PS5 controller, and the Nintendo Switch Pro Controller. Joy Cons can feel horrible and my Xbox Series X Controller (even though it has a cute Pride design) causes me to cramp up. So I made sure that the best controllers were synchronized with my gaming system. These are the ones that I only use.

Your favorite wireless controller might surprise you at how flexible it can be. There was no choice in the age of corded controls. You had to choose one that would work with your console. These days you can get an Xbox controller to work with a PS5 — it takes some extra work, but it It is possible.

You can also find accessible controllers that have a variety of functions. Xbox Adaptive Controller allows you to customize the controller according to your preferences or your ability.

Use handhelds with care.

My Nintendo Switch is a great console, but it’s been a pain in the neck. When I was a child, my Game Boy Advance SP could be hunched over for hours. Today, I am certain that I will feel the pain for at least the next week. My experience is that I tried to defeat the Watcher Knights using my Switch handheld mode. Hollow Knight, only to find I couldn’t turn my head to the left for the week after. It felt great to beat the Watcher Knights. It would have been even better to take care of my own health.

I’ve been kinder to my body since then, and that’s involved a few fixes. At this point, I almost always mount my Switch on something while I play, and I use a Nintendo Switch Pro Controller — even when I’m not using the Switch with a television or monitor. A tablet mount, play stand or stack of books are all options to hold the screen. A Switch clip for airplane tray tables is recommended if you frequently travel. It is also used to place the screen at my eye level.

Even if the handheld console doesn’t have detachable controllers — like a Switch Lite or Steam Deck — I still use a tablet arm mount and a separate controller whenever possible.

Photo: Nicole Clark/Polygon

If I don’t have a separate controller available, I’ll do my best to make sure I’m changing how I’m holding the handheld and the angle of my neck every 30 minutes or so. If I’m sitting at a kitchen table, coffee table, or desk, I’ll place my elbows on the surface, and instead of hunching my neck and scrunching my shoulders, I’ll move the console up to eye level. If I’m on a sofa or armchair, I will bring out my favorite wooden lap desk that I also use for hobbies like painting and do the same. A wrist brace is also useful for days my wrists feel tired.

I have also tried a pair of prism glasses — ones that let you look forward but see at a 90 degree angle downward — similar to what surgeons and cross stitchers use. They have a learning curve, but I’ve found them really useful for long Stardew Valley play sessions, where I’m less focused on dexterity than I am on investing time into grinding.

Fix your desk setup

You can modify your PC to be more ergonomic if you’re a PC gamer. (Here’s a more complete guide to ergonomic PC gaming setups.)

A cheaper option is to raise your computer’s monitor above your eyes, or to place your laptop on a bookstand or stand. Your laptop or computer screen should be about an arm’s length from your face, and the top of it should be just a few inches above your eyes.

If you’re using a chair with adjustable height, another important adjustment is to make sure your chair is at the height where your elbows are at a 90 degree angle when you are typing. To support your feet if your feet hang off the ground, you could use books or another affordable item to help.

To prevent eye strain and headaches, make sure your screen’s brightness isn’t jolting in comparison to the light in the room around you.

These are the pieces that I would classify as worth finding in a version that feels suited to your body, or some type of “premium” version of them. Although many of these items are expensive, you can find some great-quality used pieces or office liquidation shops.

An excellent chair that can be adjusted to your liking

The most costly item is this one, according to the sticker price. It’s complicated by competing definitions of what the “best” ergonomic chair is. Though there are lots of “best” lists out there, everyone’s body is different, and what feels comfortable will vary by person. You should try to locate a place that allows you to take a seat in different types of chairs. You might find models in furniture shops that allow you to test them before buying.

Regardless of whether you can try out the chair ahead of purchase, you should consider three main criteria: how adjustable it is, its dimensions, and the return policy (if you’re buying it new). In the context of an office chair, “ergonomic” is a fancy way of saying adjustable — the chair should have settings that allow it to conform to your body, and to accommodate changes you’ll make to your sitting posture through the day. A chair that can be adjusted in height and tension will give you the ability to tilt your head, lock or unlock it, as well as lumbar support. High-end chairs have this feature. Also, adjustable armrests can be great.

Photo: Nicole Clark/Polygon

Unfortunately, most standard “gamer chairs” don’t really do this, with the exception of specific ergonomically designed models, like the Embody Gaming Chair. However, I won’t fight for your favorite gaming chair if it works well.

Make sure you have the right size. Aeron is an example of this. It comes in a variety sizes and heights. Though it is one of the most expensive chairs, it is also one of the most popular, and it’s often available through office liquidation stores, outlets, or Craigslist.

A mouse that won’t hurt you

It took me an embarrassingly long amount of time to get myself a better mouse, because I didn’t think there was anything “wrong” with my old one. It’s true that the previous one worked. The wrist pain disappeared when the ergonomically-designed one was finally purchased. It’s a joy to be there.

If your wrists hurt, you might also look into a wrist rest or an ergonomic keyboard — for example, a split board, or a keyboard angled in a more natural position for your wrists.

Some of my favorite ergonomic fixes have felt silly in hindsight — and yet they’ve solved some of my worst pain problems. My favorite ridiculous “chronic pain tool” has been a simple pair of fluffy socks. Cross-legged, I noticed that I had back pain. The best solution was to keep my feet warm so I wouldn’t tuck them under my legs subconsciously.

I’m not actually recommending fluffy socks as a “gaming peripheral.” My point here is to be observant and conscientious about what is causing you pain, if and when you can, and to embrace accessible solutions or modifications when those options arise. It can be hard to be conscious of your body when you’re focused on gaming (often I play games specifically to distract myself from how crappy my body feels). When I’m engrossed in a game, I hardly notice the weird and uncomfortable positions I put myself in. That’s why I made my gaming environments with care in mind.

You now have the tools you need to make it happen.