Position Your Chair, Desk, and Screen to Prevent Pain and Discomfort

In our modern, screen-centric world, many of us spend countless hours seated at desks—whether at home or in the office. Unfortunately, a poorly set up workstation can lead to neck pain, back strain, headaches, shoulder tension, and even long-term injuries.

As physiotherapists, we often treat the results of poor desk posture. But prevention is always better than cure. Here’s our expert guide to setting up your desk ergonomically—so your body stays supported, pain-free, and performing at its best.

1. Start With the Chair

Your chair is the foundation of your ergonomic setup. It should support your spine's natural curves and allow you to sit in a relaxed but upright posture.

• Height: Adjust the chair so your feet are flat on the floor and your knees are level with or just below your hips.

• Backrest: It should support the natural curve of your lower back. A lumbar support or a small cushion can help if your chair lacks this feature.

• Armrests: Adjust them so your shoulders remain relaxed and your elbows bend at 90 degrees. Avoid shrugging or slouching.

• Seat Depth: You should be able to fit 2–3 fingers between the back of your knees and the seat edge.

  
  

2. Desk Height Matters

Your desk height should allow you to type and work without elevating your shoulders or bending your wrists awkwardly.

• Elbow Position: When your arms rest on the desk or keyboard, your elbows should be bent at 90 degrees and kept close to your body.

• Clearance: Ensure there's enough space under the desk for your legs to move freely. Avoid cluttering it with boxes, bins, or bags.

  
  

3. Screen Setup – Eye Level Is Key

Neck and shoulder pain are often linked to how your monitor is positioned. It’s common to hunch or crane forward without realising.

• Top of Screen at Eye Level: The top third of the screen should align with your eye line. If you're using a laptop, consider a stand or external monitor.

• Distance: Place the screen about an arm's length away. You should be able to read without leaning forward or squinting.

• Dual Screens: If you use two monitors equally, position them side by side and directly in front of you. If one is primary, centre it.

  
  

4. Keyboard and Mouse Placement

These tools should be within easy reach to prevent strain.

• Keyboard: Position it flat (or with a slight negative tilt) so your wrists remain straight and relaxed.

• Mouse: Keep it close to the keyboard. Avoid reaching forward or outward. A larger mouse mat can help with fluid movement.

  
  

5. Don’t Forget to Move

Even with perfect posture, static sitting for hours can still take its toll.

• Microbreaks: Stand, stretch, or walk every 30–60 minutes.

• Eye Strain: Follow the 20-20-20 rule—every 20 minutes, look at something 20 feet away for 20 seconds.

• Standing Desks: If you use one, alternate between sitting and standing throughout the day. But remember—standing all day isn’t ideal either!

  
  

Ergonomics is about fitting the workspace to your body—not the other way around. Small adjustments can make a big difference to your comfort and productivity!