You do not need an expensive ergonomic chair. Five adjustments, most of which cost nothing, prevent the majority of desk-related pain.
A significant share of the neck and shoulder pain we treat traces back to a workstation that quietly forces the body into a poor position for eight hours a day. Correcting it takes about ten minutes and rarely requires buying anything.
The five adjustments
- Screen at eye level. The top of your monitor should sit at or just below eye height. A stack of books works as well as a monitor stand.
- Screen at arm's length. Roughly 50 to 70 centimetres away. Closer than that and you lean forward without noticing.
- Elbows at 90 degrees. Adjust the chair height so your forearms rest level with the desk, shoulders relaxed rather than shrugged.
- Feet flat on the floor. If they dangle, use a footrest — or a box. Dangling feet shift load onto your lower back.
- Lower back supported. A small cushion or rolled towel in the curve of your lower back maintains the natural spinal position.
The adjustment that matters most
None of the above outperforms simply moving regularly. The best posture is the next one — set a reminder to stand, stretch and walk for a minute every half hour. A perfect workstation held motionless for eight hours still produces pain.
Laptop users
A laptop cannot be ergonomic on its own: if the screen is at the right height, the keyboard is too high, and vice versa. If you work on a laptop all day, raise the screen to eye level and use a separate keyboard and mouse. It is the single highest-value change you can make.
This article is general information, not a diagnosis. Symptoms that persist, worsen, or involve numbness or weakness should be assessed in person. Book an assessment if you are unsure.