If you spend most of the day at a desk, a stiff back or sore neck by the evening is common. The good news: you do not need an expensive chair to feel better. Small changes to your set-up, and moving more often, usually help more than trying to hold one “perfect” posture.
Set up your desk in five minutes
- Screen: put the top of the screen at about eye level and roughly an arm’s length away. On a laptop, use a stand or a pile of books with a separate keyboard and mouse.
- Chair: sit back in the chair so your lower back is supported. A small cushion or rolled towel can help.
- Feet: rest them flat on the floor or on a footrest, with your knees about level with your hips.
- Arms: keep your elbows close to your sides and your shoulders relaxed, with the keyboard near the edge of the desk.
- Phone: use a headset or speaker for long calls instead of holding the phone between ear and shoulder.
Move little and often
Your body likes variety. Try to change position every 30 to 45 minutes: stand up for a phone call, walk to get water, or roll your shoulders and gently turn your head from side to side. A short walk at lunchtime is one of the easiest habits to start.
When to get it checked
If back or neck pain keeps coming back, stops you sleeping or doing normal things, it is worth getting it assessed by a chiropractor, physiotherapist or your doctor. See a doctor straight away if you have pain after a fall or accident, numbness or weakness in your arms or legs, or you feel unwell with a fever.