Desk Setup and Posture: Small Changes for a Happier Back

Your body adapts to whatever you do most. If you sit at a computer for hours, small mismatches in your setup add up to aches. A few minutes of adjustment can help a lot.

Start with the chair

• Feet flat on the floor, or on a footrest.
• Knees about level with your hips.
• Your lower back supported. A small cushion or rolled towel works if the chair does not offer it.

Find the right desk height

Let your elbows hang close to your sides and bend to about a right angle. Your forearms should be level with the keyboard. If the desk is too high, raise the chair and use a footrest.

Place the screen

• About an arm's length away.
• The top edge at or just below eye level.
• Straight ahead rather than off to one side.
• Away from direct light so glare is minimised.

Keyboard and mouse

Keep wrists in a neutral line. Keep the mouse next to the keyboard so your shoulder is not stretched. Consider a smaller keyboard if reaching bothers you.

The laptop problem

A laptop forces you to choose between a good screen height and a good keyboard height. For longer work, put the laptop on a stand or pile of books and use a separate keyboard and mouse.

Light the room well

Soft, even light is easiest on the eyes. Add a desk lamp for paper work, and avoid a bright window directly behind your screen.

Posture is a moving target

The best position is the next one. Shift, stand and stretch often. A sit-stand desk helps if you can afford one.

Warning signs

If you feel lasting pain, numbness or tingling in your hands, arms or neck, see a doctor or physiotherapist. This guide is general information, not medical advice.

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