Whether you work from home or in an office, spending hours at a desk can place significant strain on your muscles and joints. Poor posture and an incorrectly adjusted workstation are common causes of neck pain, back pain, shoulder tension, and headaches. The good news is that a few simple ergonomic adjustments can make a noticeable difference to your comfort, productivity, and long-term health.

Your chair forms the foundation of your workstation. Adjust the height so that your feet rest flat on the floor or on a footrest if needed. Your knees should be bent at approximately 90 degrees, with your thighs parallel to the floor. Sitting too high or too low can increase pressure on your hips, knees, and lower back. Do not cross your legs as this alters the shape of your spine leading to tightness on the one side.

Your lower back should be supported by the chair’s lumbar support, helping to maintain the natural curve of your spine. Sit all the way back in the chair rather than perching on the edge. Avoid slouching or leaning forward for prolonged periods, as this places extra stress on the muscles supporting your spine.

Your desk height should allow your forearms to rest comfortably while your elbows remain close to your body and bent at around 90 degrees. Your shoulders should feel relaxed rather than elevated or rounded forward.

If your desk is too high, you may unconsciously shrug your shoulders, leading to neck and shoulder tension. If it is too low, you may hunch over, increasing strain on your upper back.

Your monitor should be directly in front of you, approximately an arm’s length away. The top of the screen should sit at or just below eye level so you can look straight ahead without tilting your head up or down.

If you use two monitors equally, position them side by side with the join centred in front of you. If one screen is used more frequently, place it directly ahead and position the secondary screen beside it.

Reducing glare from windows and overhead lighting can also help minimise eye strain.

Keep your keyboard directly in front of you, allowing your wrists to remain straight while typing. The mouse should sit close to the keyboard so you do not have to reach repeatedly. Try to keep your wrists in a neutral position rather than resting them on hard surfaces for prolonged periods.

Even the perfect workstation cannot compensate for sitting all day. Our bodies are designed to move. Aim to stand up every 30 to 60 minutes, even if only for a minute or two. Stretch, walk to refill your water bottle, or simply change your position.

Small movement breaks improve circulation, reduce muscle fatigue, and help maintain focus throughout the day.

If you experience persistent neck pain, back pain, headaches, or discomfort despite improving your workstation, it may be time to consult a physiotherapist. An individual assessment can identify movement patterns, muscle imbalances, and postural habits contributing to your symptoms. Combined with an ergonomic workstation setup and tailored exercises, physiotherapy can help reduce pain, improve function, and keep you working comfortably for years to come.