Spending long hours at a desk can take a toll on your body, leading to common issues like neck stiffness, back pain, and poor posture – but it doesn’t have to be that way. Whether you’re working in a traditional office or from your dining room table, making small changes to your workspace set up can make a big difference. In this blog, we’ll share simple, practical tips to help you stay comfortable, reduce strain, and support your musculoskeletal health while working at a desk.
Adjust your chair for proper posture
For office workers, a well-designed ergonomic chair can be one of the most important investments you can make. Using a properly adjusted ergonomic chair, alongside other healthy habits, can help you to reduce back and neck pain whilst you are in the office.
How to adjust your chair:
- Height: Adjust the seat so that your feet are flat on the floor, your knees are at a 90-degree angle, and your hips are higher than your knees. Vary your knee angle by using a footrest.
- Lumbar support: Make sure the chair supports the natural curve of your lower back. If the chair doesn’t have lumbar support, you can use a small cushion or a rolled towel behind your lower back.
- Seat depth: There should be about 2-4 inches between the back of your knees and the edge of the seat.
Pro tip: Don’t just sit upright all day. Try reclining slightly (to about 100-110 degrees) to vary the pressure on your spine and reduce discomfort.
Position your monitor at eye level
Neck pain is one of the most common complaints among office workers, and one major culprit is having your computer monitor at the wrong height. By raising the monitor to eye level this can help to reduce neck strain.
How to do it:
- Position your monitor directly in front of you, with the top of the screen at or just below eye level.
- Keep the monitor about an arm’s length away from your face to avoid leaning in or squinting. Increase the computer font size if you find yourself leaning forwards to read the text.
- If you use a laptop, consider using a separate monitor or raising the laptop with a stand and using an external keyboard and mouse.
Pro tip: Don’t strain your neck muscles by looking down at your screen for prolonged periods. If needed, prop up your monitor on a stack of books or invest in a monitor stand.
Keep your keyboard and mouse close
Reaching for your keyboard and mouse can lead to shoulder, arm, and wrist strain over time. Having your keyboard and mouse in the correct position reduces the risk of repetitive strain injuries like carpal tunnel syndrome.
How to set it up:
- Your keyboard should be placed directly in front of you, with your arms at a 90-degree angle and your elbows close to your body.
- Keep your wrists in a neutral position, not bent upwards or downwards.
- Place your mouse close to the keyboard so you don’t have to stretch to reach it. Move other regularly used items close to you.
Pro tip: If you’re using a wrist pad, make sure it supports your wrists without causing them to bend. Your wrists should stay straight when typing or using the mouse. For this reason avoid using a laptop keyboard or mouse when it is on a stand.
Take regular breaks to move and stretch
Even with the best ergonomic setup, sitting for long periods isn’t good for your body. Our bodies are designed to move. Prolonged sitting increases the risk of various health problems, including back pain and cardiovascular disease. Fortunately, regular movement throughout the day is one of the best ways to counteract the effects of sitting.
What to do:
- Get up every 30 minutes: to stretch or walk around, even if it’s just for a minute or two.
- Consider the 20-8-2 rule: For every 20 minutes of sitting, spend 8 minutes standing and 2 minutes walking or stretching.
- Try simple desk stretches: like shoulder rolls, neck stretches, and wrist flexes to keep your muscles loose. The more often you do these, the more automatic they will become!
- Stay active outside of the office: regular physical activity such as aerobic exercise and strength training helps to counter the effects of prolonged static sitting.
Pro tip: Set a timer on your phone or computer to remind you to take breaks. It’s easy to forget when you’re deep into work!
Switch between sitting and standing
Standing desks have become a popular choice for many workers. Alternating between sitting and standing throughout the workday can help reduce discomfort by reducing the time you spend in a single static position.
How to make the most of a standing desk:
- Alternate between sitting and standing every 30-60 minutes.
- When standing, keep your feet flat on the floor, your knees slightly bent, and your weight evenly distributed. Ensure your desk is at a height where your arms at a 90-degree angle.
- Don’t lock your knees or stand in one position for too long. Shift your weight from time to time or use a footrest to give one foot a break. Using a footrest can also help to reduce tension in your midback.
Pro tip: If you don’t have a standing desk, you can create a temporary standing setup by using a stack of books or a high counter. The key is to keep switching between sitting and standing. Standing isn’t necessarily better than sitting, it’s the regular variety in movement that counts!
Use proper lighting to reduce eye strain
Poor lighting can cause you to squint or hunch over to see your screen better, leading to headaches, neck strain, and eye fatigue. Reducing glare and improving lighting in the workspace can lower the risk of eye strain.
How to improve your lighting:
- Avoid direct light on your screen to reduce glare.
- Position your screen at a 90-degree angle to windows or lights.
- Use soft, natural light if possible, and add task lighting (like a desk lamp) to brighten your workspace without harsh light.
Pro tip: Adjust your screen brightness to match the lighting in your room. Your eyes shouldn’t have to strain to see the screen.
Don’t forget your feet!
By placing your feet flat on the floor or on a footrest, this can help you to maintain a comfortable posture while sitting and reduce discomfort.
How to position your feet:
- Make sure your feet are flat on the ground or on a footrest.
- If your chair is too high and your feet can’t reach the ground, use a footrest to provide support.
Pro tip: A footrest doesn’t have to be fancy—a stack of books or a sturdy box can work just fine if you don’t have an adjustable footrest.
Final Thoughts: Small Changes, Big Impact
Perfecting your desk set up isn’t just about avoiding pain or discomfort – it’s about creating a workspace that supports your health and helps you stay productive. By making small adjustments like raising your monitor, positioning your keyboard correctly, taking regular breaks to move around, and being physically active outside your workplace, you can improve your posture and flexibility, reduce strain, and feel better throughout the day. Habits take time to engrain, but by making small changes over time they will gradually become part of your work life.
Remember, it’s all about working with your body, not against it. These simple, research-backed tips can help transform your workspace into a more comfortable and productive environment. So go ahead, make those changes—you’ll be surprised at how much better you’ll feel!
Still in pain? We can help
Sitting at a desk for long hours can lead to stiffness, aches, and discomfort. Chiropractors and osteopaths can be a valuable resource for those looking to become and stay comfortable and productive in their desk-based job. We can provide tailored advice on posture, suggest exercises to relieve tension and improve flexibility and strength, and offer hands-on care to help ease any discomfort that may develop during your workday.
Chiropractic and osteopathic care is not just about addressing existing issues; it’s about proactive support to keep you feeling at your best. By teaching you how to maintain your joint and spinal health and improve your mobility, chiropractors and osteopaths can help you stay comfortable and ready for the daily demands of your desk job. So if you ever feel the effects of long hours at your desk, and the above tips aren’t quite enough to get you back to feeling your best, then please don’t hesitate to get in touch.