Whether you’re working from home or at the office, spending long hours at your work desk can take a toll on your body. Poor workstation setup is one of the most common causes of neck strain, back pain, shoulder tightness, and even headaches.
Here’s your step-by-step guide to help you create a more ergonomic desk setup:
Optimise Your Chair
Your chair should provide a stable and supportive base:
- Feet resting flat on the floor or supported by a footrest
- Knees positioned at approximately 90–100 degrees, with thighs parallel to the ground
- Hips positioned fully back in the seat, promoting an upright posture
- Lower back supported with lumbar support or a small pillow or a rolled towel to ensure neutral lumbar curve
- Using a chair with armrests should allow shoulders to remain relaxed
- If your current chair is not adjustable, consider using seat cushions or supports to help achieve the correct positioning.
Align the Monitor Correctly
A proper monitor setup should include:
- The top of the monitor is at or just below eye level
- The screen is placed at roughly an arm’s length from your seated position
- Your neck remains in a neutral position (not tilted forward, bending up or down)
- For laptop users, a separate monitor or a laptop stand with an external keyboard and mouse is highly recommended
- Avoid sustained downward gaze or forward head posture, as this can lead to increased strain on the neck and upper back.
Position Keyboard and Mouse Appropriately
To promote optimal upper back and shoulder posture:
- Place the keyboard directly in front of you and keep it flat
- Elbows should remain close to the body, bent at approximately 90 degrees
- Keep the mouse adjacent to the keyboard to avoid reaching
- Wrists should remain in a neutral position (not flexed or extended)
- Where appropriate, consider the use of wrist supported keyboard or mouse pads to avoid compression on your wrist
Limit Prolonged Sitting
Even with an optimal setup, extended periods of sitting can contribute to stiffness and fatigue. To maintain circulation and joint mobility:
- Stand and stretch briefly every 30–60 minutes
- If available, use a sit-stand desk to vary your posture throughout the day
- Incorporate walking during phone calls or scheduled breaks
- Frequent movement is essential to musculoskeletal health, regardless of desk ergonomics.
When to see a Physiotherapist
If you continue to experience symptoms such as:
- Ongoing neck or back discomfort
- Shoulder or upper back tightness
- Frequent tension headaches or eye strain
- Wrist, hand, or forearm pain
- General fatigue or stiffness during or after desk work
A qualified physiotherapist can assess your posture, workstation setup, movement patterns, identify muscle imbalances and provide tailored advice, treatment, and exercises to address the underlying issues and prevent further strain.
Contact us today to book an appointment with our qualified physiotherapists to discuss how we can support your health and wellbeing in the workplace.
