Neck stiffness, shoulder tension and lower back discomfort are common in desk-based work. Ergonomics – arranging work to fit the person – can help. But the most important lesson from current evidence is simple: no single posture is perfect, and moving regularly matters more than sitting “correctly”.

01Setting up a workstation

Screen

  • Position the top of the screen at or slightly below eye level.
  • Place it about an arm’s length away.
  • If using a laptop for long periods, use a separate keyboard and mouse and raise the laptop screen.
  • Reduce glare from windows and overhead lights.

Chair

  • Adjust height so your feet rest flat on the floor or a footrest.
  • Use the backrest for support; a small cushion can help if there’s no lumbar support.
  • Keep frequently used items within easy reach.

Keyboard and mouse

  • Keep them close so your elbows stay relaxed near your sides.
  • Keep wrists roughly straight while typing.
  • Learn keyboard shortcuts to reduce repetitive mouse use.

02Movement is the missing piece

Even an ideal setup becomes uncomfortable if you don’t move. Try changing position regularly, standing for phone calls, walking to a colleague instead of messaging, and taking short movement breaks every 30 to 60 minutes.

03Simple desk movements

  • Gentle neck turns and tilts
  • Shoulder rolls and shoulder-blade squeezes
  • Seated or standing back extension
  • Wrist and finger stretches
  • Standing up and sitting down a few times

Desk exercises should feel comfortable. Stop if any movement causes sharp or increasing pain.

04Work-from-home considerations

Working on sofas, beds or dining tables for long periods is common. A dedicated table and chair, a laptop stand or a stack of books, and an external keyboard can make a meaningful difference at low cost.

05For HR teams and managers

Ergonomics works best when combined with a culture that supports movement – walking meetings, flexible break times and access to adjustable equipment where feasible. Group education sessions can raise awareness, while employees with persistent symptoms benefit from individual assessment.

06When to seek individual help

If discomfort persists for more than a couple of weeks, spreads into the arms or legs, or causes numbness or tingling, an individual physiotherapy assessment is recommended.

Every body recovers differently.

For advice about your own symptoms, book an assessment at our New Panvel clinic.

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This article is for general education and does not replace personal medical advice. If you have symptoms, please consult a qualified healthcare professional. See our medical disclaimer.