Many of us spend hours at a desk without thinking about our setup. A poorly arranged workstation can lead to discomfort in the neck, shoulders, back and wrists. Small adjustments often make a big difference.
Chair
- Adjust height so your feet rest flat on the floor
- Keep knees at about hip level
- Support your lower back
- Sit back in the chair
Screen
- Place the top of the screen at or slightly below eye level
- Keep it about an arm's length away
- Reduce glare from windows and lights
Keyboard and Mouse
- Keep elbows close to the body and bent at about 90 degrees
- Keep wrists straight
- Place the mouse close to the keyboard
Laptop Tips
Use a stand or books to raise the screen and use a separate keyboard and mouse if possible.
Move Regularly
The best posture is the next posture. Stand, stretch and walk every hour.
If you have pain that continues, consult a doctor or physiotherapist.
Putting It Into Practice
Spend five minutes adjusting your desk today: raise your screen, lower your chair if needed and move the keyboard closer. Set a reminder to stand every hour. Notice how your neck and shoulders feel at the end of the week. Many people find that small changes reduce end-of-day stiffness.
Key Takeaways
- Adjust chair, screen, keyboard and mouse.
- Reduce glare.
- Move often.
Frequently Asked Questions
Do I need an expensive chair?
Adjustability matters more than price.
Is a standing desk necessary?
Not necessary, but alternating positions can help.
How do I reduce neck strain?
Raise the screen to eye level and take regular breaks.
Next Step
Employers interested in wellness at work can learn about the RE-FIT corporate wellness programme at refitcertified.com.
Recommended Resources
Continue learning with relevant RE-FIT courses, programs, and publications.
