Published by PMR of NY & CT
If your lower back aches by mid-afternoon, or your shoulders creep toward your ears during long video calls, your workstation may be working against you. Most people don't choose to slouch. They adapt to a chair, screen and keyboard that were never set up for their body.
Proper sitting posture at desk work comes down to two things: a setup that supports your spine in a relaxed, upright position, and frequent changes of position. You don't need to sit rigidly straight. You need a workstation that makes good posture the easy default.
What proper sitting posture at desk work looks like
Use this head-to-toe check the next time you sit down:
- Feet: flat on the floor or on a footrest
- Knees: about level with your hips
- Lower back: seated all the way back, so the backrest supports the inward curve of your lower back
- Shoulders: relaxed and down, not hunched or raised
- Elbows: close to your sides and bent to about 90 degrees or a little more
- Wrists: straight, not bent up or resting on a hard edge
- Head: balanced over your shoulders, with your eyes level with the top of the screen
If several of these feel impossible at your desk, the furniture is usually the problem, not you.
Adjust your chair first
Your chair sets up everything else, so start there.
- Height: set the seat so your feet rest flat and your thighs are roughly parallel to the floor. If the desk is then too high, raise the chair and add a footrest.
- Seat depth: leave a small gap, about an inch or two, between the seat edge and the backs of your knees.
- Lumbar support: the backrest should meet the curve of your lower back at about belt level. A small cushion or rolled towel works if your chair has none.
- Armrests: keep them low enough that your shoulders stay relaxed, or move them aside so you can sit close to the desk.
Bring your screen, keyboard and mouse to you
Next, arrange the desk around your body:
- Place the monitor about an arm's length away, with the top of the screen at or slightly below eye level. Set it lower if you wear bifocals or progressive lenses.
- Center your main screen in front of you so you aren't turning your head all day.
- Keep the keyboard and mouse close together at elbow height so you aren't reaching.
- For long laptop sessions, raise the laptop on a stand and add a separate keyboard and mouse.
- Use a headset for long calls instead of cradling the phone on your shoulder.
Straight wrists matter too. Hours of typing with bent wrists can raise pressure inside the wrist, and people with carpal tunnel syndrome may notice symptoms flare after long keyboard sessions.
Why moving often matters as much as how you sit
Knowing how to sit at a desk is only half the job. Even ideal sitting posture at work gets uncomfortable when you hold it for hours, because muscles tire and joints stiffen when they stay still.
- Stand, walk or stretch for a minute or two at regular intervals. A phone reminder helps.
- Take some calls standing, walk to a colleague's desk instead of sending a message, and refill your water often.
The payoff goes beyond your back. The Physical Activity Guidelines for Americans advise adults to move more and sit less, and long hours of sitting are linked with a higher risk of heart disease and type 2 diabetes.
When desk pain needs a closer look
Many aches from computer work ease once you pair proper sitting posture at desk work with regular movement. See a clinician if:
- Pain lasts more than a few weeks or keeps returning
- Pain, numbness or tingling travels into an arm or leg
- You notice weakness or start dropping things
- Pain wakes you at night
Call 911 for chest, jaw or arm pain with shortness of breath, sweating or nausea, which can signal a heart attack. Get emergency care for new loss of bladder or bowel control.
Pain between the shoulders after long computer days is common, and our upper back pain page explains how it is evaluated. When setup changes aren’t enough, chiropractic care and physical therapy can help with stiff joints and tight or weak muscles.
Frequently asked questions
How long can you sit at a desk before taking a break?
There's no single limit that fits everyone, but many clinicians suggest getting up for a minute or two every 30 to 60 minutes. Frequent short breaks are easier to keep up than one long break at lunch. On days full of focused work, even standing to stretch or shifting how you sit is a useful change of position.
Is a standing desk better than sitting?
A standing desk helps mainly because it makes changing position easy. Standing all day isn't the answer, since it can strain your feet, knees and lower back. Most people do best alternating between sitting and standing. When you stand, keep your elbows at about 90 degrees and the screen near eye level, as you would when seated.
Is it better to sit up straight or lean back slightly?
Sitting bolt upright for hours tends to tire your back muscles. Many people find a slight recline, with the backrest supporting the lower back, more comfortable, and it may take some load off the spine. Aim for a relaxed, supported position rather than a rigid one, and keep changing position through the day.
Get help with desk-related aches
If long workdays leave your back, neck or shoulders sore, the team at Physical Medicine & Rehabilitation of NY & CT (PMR) can look at how you sit and move, then build a plan around the work you do. Request an appointment and we’ll contact you to schedule a visit at PMR of Danbury or PMR of Brewster.
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