Posture tips for desk workers

There is no single perfect way to sit. What matters most is that your body is supported and that you change position often. A few small changes to your desk can take a lot of pressure off your back and neck.

Your chair

• Sit all the way back so the backrest supports your lower back. If it does not, a small cushion or rolled towel behind your waist helps.
• Keep your feet flat on the floor or on a footrest, with your knees about level with your hips.
• Bring the chair close to the desk so you are not leaning forward to reach.

Your screen and keyboard

• Place the top of the screen at about eye level and roughly an arm's length away.
• On a laptop, raise the screen on a stand or a few books and use a separate keyboard and mouse.
• Keep the keyboard close, with your elbows near your sides and your shoulders relaxed.

Your phone

• Hold your phone up nearer eye level instead of bending your neck down to it.
• For long calls, use earphones or the speaker rather than holding the phone between your ear and shoulder.

Move often

Even a well set-up desk becomes uncomfortable if you stay still. Try to change position every 30 to 45 minutes.

• Stand up for phone calls, or walk while you talk.
• Take a short walk to fetch water or a cup of tea.
• Roll your shoulders back a few times, and gently draw your chin straight back to stretch the neck.
• Stand, place your hands on your lower back and gently lean back a few times.

Regular exercise you enjoy, such as walking, swimming or yoga, keeps the muscles around your spine strong and does more for your back than any chair.

When to see a doctor

Desk-related aches usually ease once you change your set-up. See a doctor if:

• Pain spreads into an arm or leg, or you feel tingling or numbness
• You notice weakness in your hand, arm or leg
• The pain wakes you at night or has not improved after a few weeks

If you have any of the warning signs in Back pain red flags, get checked promptly.