Desk Posture: Small Everyday Adjustments Worth Trying

Hours at a desk can leave your neck, shoulders and lower back feeling stiff. The idea of one "perfect posture" is less useful than it sounds, though. Bodies are made to move, and the most comfortable position is usually the next one. A sensible set-up plus regular changes of position does most of the work.

Set up your screen

Place your screen roughly an arm's length away, with the top of it around eye level so you're not tipping your head down for long periods. If you use a laptop for hours at a time, a stand with a separate keyboard and mouse makes a big difference.

Adjust your chair

Your feet should rest flat on the floor or on a footrest, with your knees roughly level with your hips. Sit back so the chair supports your lower back; a small cushion can help if it doesn't.

Keyboard and mouse

Keep them close enough that your elbows stay near your sides and your shoulders can relax. Reaching forward for long periods is a common cause of tight shoulders.

Move often

Change position regularly. Stand up for phone calls, walk to a colleague instead of sending a message, or set a gentle reminder to get up every so often. Even a minute or two of movement breaks up long periods of sitting.

Gentle stretches to try

• Shoulder rolls: roll your shoulders slowly backwards a few times, then forwards.
• Neck turns: slowly turn your head to look over each shoulder, without forcing it.
• Seated twist: sitting tall, turn gently to one side using the chair back for support, then the other.
• Standing reach: stand up, reach your arms overhead and take a slow breath.

Stretches should feel comfortable, never painful. Stop if anything hurts.

Working from home

Sofas and kitchen stools are tempting but rarely comfortable for long. If you work from home regularly, a basic table at the right height and a supportive chair are worth prioritising.

When to get advice

If pain persists, keeps you awake, spreads into your arms or legs, or comes with numbness or tingling, see your GP or a physiotherapist rather than relying on desk tweaks alone.