Before you sit down at your desk to start the working week, take a moment to check your setup. Small adjustments can help you maintain correct posture and reduce tension in your muscles.
People often ask me which clients I see most frequently or which problems come up most often. Office workers feature heavily, particularly those with tight necks, shoulders and backs after sitting at a desk all day.
An unsuitable desk setup can contribute to this discomfort. Supporting correct posture, alongside regular movement, is a practical place to start.
Why correct posture matters at work
Hours at a desk can leave you feeling stiff and uncomfortable, especially if you slump, reach forwards or look down at your screen.
Correct posture helps you sit in a supported position and reduces unnecessary strain. However, even a comfortable position can become tiring if you stay in it for too long. Make time to stand, walk and change position throughout your working day.
Set up your chair for comfort
Start with your chair and work upwards. Your feet, legs and back should feel supported.
- Keep your feet flat on the floor or use a footrest.
- Avoid crossing your legs, knees or ankles for long periods.
- Leave a small gap between the back of your knees and the seat.
- Keep your knees level with your hips or slightly lower.
- Position your ankles slightly in front of your knees.
- Rest your back against the chair’s backrest.
- Sit comfortably upright and avoid leaning to one side.
- Relax your shoulders rather than lifting or rounding them.
Correct posture should feel comfortable. If you have to strain to maintain it, adjust your chair or desk.
Position your screen to support correct posture
Your screen position affects how you hold your head and neck. A screen that sits too low can encourage you to look down or lean forwards.
- Position the top of your monitor at approximately eye level.
- Use a monitor stand if you need to raise the screen.
- Keep the monitor roughly an arm’s length away.
- Place it directly in front of you to avoid repeatedly turning your neck.
- Use a document stand when working from printed material.
These adjustments can help you maintain correct posture while keeping your work easy to see.
Keep everyday equipment within reach
Correct posture also depends on where you place your keyboard, mouse and everyday equipment. Keep the things you use most within easy reach.
- Position your keyboard around 4–6 inches from the desk edge.
- Keep your wrists relaxed and avoid pressing them against a hard edge.
- Keep your elbows close to your sides, bent at approximately 90 degrees.
- Position your forearms roughly parallel to the floor.
- Keep your mouse close to the keyboard.
- Choose a mouse that feels comfortable and suits your hand.
- Keep frequently used items nearby to limit unnecessary stretching and twisting.
- Use a hands-free headset if you spend a lot of time on the phone.
If your keyboard sits too high or too low, adjust your setup. You should be able to use it without lifting your shoulders or reaching awkwardly.
Make time for regular movement
A well-arranged desk is only part of the picture. Take regular breaks to get up and move. A short walk or a change of position gives your body a break from sitting.
Use these breaks to relax your shoulders and notice any tension building up. When you return, check that your position still feels comfortable.
An adjustable chair, suitable mouse, monitor stand or sit–stand desk may help you create a more comfortable workspace. Choose equipment that fits your needs and adjust it properly.
I encourage my clients to combine correct posture with regular movement. A supportive setup and small changes throughout the day can make desk work more comfortable.