Sit Smarter, Work Better
Today, many of us spend a significant portion of our time seated at a desk, whether in an office environment or working from home. While it may seem like a low-risk activity, poor work environment ergonomics can contribute to a range of musculoskeletal issues, potentially causing back pain, neck strain, headaches and even conditions like carpal tunnel syndrome.
At Hutchinson Health, we frequently treat patients whose discomfort stems not from traumatic injury, but from daily habits, specifically how they sit, type and work at a desk. The good news is there are a number of steps you can take to prevent these aches and pains. By making small adjustments to your workspace, you can make a big difference in how you feel.
Chair Ergonomics
Your chair is the foundation of your ergonomic setup. It’s where you spend the majority of your time, so making sure it’s appropriately sized, and set at the correct height and angle can go a long way to improving discomfort.
Ensure your lower back is supported to maintain the natural curve of your spine. Lumbar cushions or chairs with built-in lumbar support work well. Make sure your feet rest flat on the floor. If they don’t, consider using a footrest. Your hips should be level with or slightly above your knees.
An extra tip from an experienced chiropractor? Avoid crossing your legs for long periods while sitting as it places loading through the pelvis and may cause postural stress over longer time periods.
Correct Monitor Position
One of the most common causes of neck and back pain is looking down at a screen for the majority of the day. To avoid this, try to reduce working from a laptop for extended periods, plugging into a screen if available with the aim of having the top of the screen at or slightly below eye level.
Try to sit about an arm’s length away from your monitor. Are you using dual screens? Try to use your dominant eye to centre your main screen or align them side by side and swivel your chair instead of your neck.
Keyboard and Mouse, Keep Them Close
Your hands should fall naturally to the keyboard without unnaturally reaching or lifting your shoulders. Elbows should be close to your body and bent at about 90 degrees. Your wrists should be in a neutral, flat position, ideally not bent up or down.
Use a mouse pad with a cushion wrist support if you tend to feel pressure or strain in your wrist.
Should I Consider a Sit-Stand Desk?
If your job involves sitting at your desk for long hours, consider investing in a sit-stand desk. This is a type of desk that allows you to alternate between sitting and standing while you work. Alternating between sitting and standing every 40–60 minutes can help relieve spinal pressure, reduce fatigue and improve circulation. If you are on a call consider being mobile whilst on the call to introduce regular mobility.
But keep in mind, standing for long periods can be just as tiring as sitting poorly. Keep your knees soft, your weight evenly distributed and avoid leaning on one hip. Spread periods of standing with seated through the working day and don’t just wait until you are feeling sore before moving. Think prevention rather than cure.
Take Regular Breaks and Move Frequently
Even with perfect posture and desk setup, sitting for too long can cause stiffness and discomfort. Try setting a timer to get up every hour, making sure to stretch your neck, shoulders and back. At the end of the working day and at lunch if you are able to get outside for a 10-20 minute walk and if you are not already get into a good habit with exercise that you enjoy.
Regular exercise for all of us has a multitude of health benefits and it is not reliant on any specific type of exercise – just something that you enjoy and do regularly each week.
While you work, try the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain.
When to Seek Professional Help
If you’re still experiencing persistent pain or stiffness after making ergonomic adjustments, it might be time for an assessment. At Hutchinson Health, we offer personalised evaluations and hands-on treatment to address the root cause of your discomfort.
Whether it’s manual therapy, corrective exercises, or lifestyle advice, we’re here to help you feel better and work smarter.
Improving your desk ergonomics isn’t just about comfort, it’s about protecting your long-term musculoskeletal health. With the right setup and support, you can work pain-free, even in a desk-bound world.
If you’re unsure where to start or want expert chiropractic guidance tailored to your needs, get in touch with us today or book yourself an appointment easily online. Your spine will thank you.
