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The best desk setup for a pain-free workday

Learn the best ergonomic tips to prevent back pain, reduce strain, and maintain musculoskeletal health in your working environment – whether that’s at home or in the office.
woman with neck pain sat at desk
person sat using computer with correct posture

Sitting at a desk all day can take a toll on your body, leading to back pain, neck strain, and poor posture. A well-designed workstation can help you maintain musculoskeletal health and stay comfortable throughout the day.

1. Optimise your chair
Choose an ergonomic chair with lumbar support.
Adjust the seat height so your feet rest flat on the floor, and your knees are at a 90-degree angle.
Keep your back against the chair and avoid slouching.

2. Position your monitor properly
Place the monitor at eye level, about an arm’s length away.
The top of the screen should be at or just below eye level to prevent neck strain.
Use a laptop stand if needed to achieve the right height.

3. Keep your keyboard and mouse aligned
Your keyboard should be at elbow height, with your wrists straight.
Keep your mouse close to the keyboard to avoid overreaching.
Consider using a wrist rest to reduce strain.

person sat using computer with correct posture

Sitting at a desk all day can take a toll on your body, leading to back pain, neck strain, and poor posture. A well-designed workstation can help you maintain musculoskeletal health and stay comfortable throughout the day.

1. Optimise your chair
Choose an ergonomic chair with lumbar support.
Adjust the seat height so your feet rest flat on the floor, and your knees are at a 90-degree angle.
Keep your back against the chair and avoid slouching.

2. Position your monitor properly
Place the monitor at eye level, about an arm’s length away.
The top of the screen should be at or just below eye level to prevent neck strain.
Use a laptop stand if needed to achieve the right height.

3. Keep your keyboard and mouse aligned
Your keyboard should be at elbow height, with your wrists straight.
Keep your mouse close to the keyboard to avoid overreaching.
Consider using a wrist rest to reduce strain.

4. Maintain good posture
Sit up straight with shoulders relaxed but not slouched.
Keep elbows close to your body and wrists neutral.
Avoid crossing your legs to promote better circulation.

5. Take frequent breaks
Stand up and stretch every 30–60 minutes.
Do simple exercises like shoulder rolls, neck stretches, and wrist rotations.
Consider using a standing desk or alternating between sitting and standing.

6. Use proper lighting
Avoid glare by positioning screens perpendicular to windows.
Use soft lighting to reduce eye strain.
Consider a blue-light filter for screen exposure.

 

A well-arranged desk setup can significantly improve your comfort and prevent long-term injuries. Small adjustments can lead to big benefits for your posture, productivity, and overall well-being.

woman stood at standing desk stretching her leg

4. Maintain good posture
Sit up straight with shoulders relaxed but not slouched.
Keep elbows close to your body and wrists neutral.
Avoid crossing your legs to promote better circulation.

5. Take frequent breaks
Stand up and stretch every 30–60 minutes.
Do simple exercises like shoulder rolls, neck stretches, and wrist rotations.
Consider using a standing desk or alternating between sitting and standing.

6. Use proper lighting
Avoid glare by positioning screens perpendicular to windows.
Use soft lighting to reduce eye strain.
Consider a blue-light filter for screen exposure.

 

A well-arranged desk setup can significantly improve your comfort and prevent long-term injuries. Small adjustments can lead to big benefits for your posture, productivity, and overall well-being.

woman stood at standing desk stretching her leg