Hours at a desk add up. You don’t need expensive equipment to make your setup friendlier, just a few adjustments and the habit of moving.
Screen
- Top of the screen at about eye level, so you’re not looking down for hours.
- About an arm’s length away.
- Laptop users: a stand or a stack of books plus a separate keyboard helps a lot.
Chair
- Feet flat on the floor or a footrest.
- Hips slightly higher than knees.
- Lower back supported. A small cushion or rolled towel works.
Arms and shoulders
- Elbows close to your sides, bent at roughly a right angle.
- Keyboard and mouse close enough that you’re not reaching.
- Shoulders relaxed, not shrugged toward your ears.
Move often
The best posture is the next one. Stand, stretch, or walk for a minute every half hour or so. A recurring reminder on your phone makes it easier to keep up.
When to get it checked
If neck or back pain lingers, keeps you up at night, or comes with numbness, tingling, or weakness, have it evaluated. Numbness, weakness, or loss of bladder or bowel control needs medical care right away.
Read more: Neck pain · Back pain
Educational information only, not medical advice.