Posture at Your Desk: 5 Small Changes That Make a Big Difference

If you spend most of your day working at a desk, you’re not alone — and neither is your pain. From neck stiffness to lower back discomfort, poor posture at your desk can cause big problems. The good news? You don’t need a total office overhaul to feel better. Here are five small changes that can have a big impact on your posture, comfort, and productivity.

1. Raise Your Screen to Eye Level

One of the most common posture pitfalls is looking down at your screen. When your monitor or laptop is too low, your neck naturally tilts forward — often called “tech neck.” Over time, this strains your neck and upper back muscles.

Quick Fix:

Use a laptop stand, stack books, or invest in an adjustable monitor riser. The top of your screen should be at (or just below) eye level, about an arm’s length away.

2. Support Your Lower Back

Slouching puts excess pressure on your lower spine, which can lead to tightness, pain, and long-term issues like disc strain.

Quick Fix:

Use a small cushion, rolled towel, or lumbar support to maintain the natural curve of your lower back. Adjust your chair so your hips are slightly higher than your knees for better spinal alignment.

3. Keep Your Feet Flat

Dangling feet or crossing your legs can throw off your pelvis position and strain your lower back.

Quick Fix:

Plant your feet flat on the floor (or on a footrest if needed). Your knees should be at a 90–100 degree angle, pointing straight ahead.

4. Bring Your Keyboard and Mouse Closer

Reaching forward causes your shoulders to round and upper back muscles to tense up — especially during long hours of typing.

Quick Fix:

Your elbows should be close to your body, bent around 90 degrees, with your wrists in a neutral (straight) position. If you’re constantly reaching, move your keyboard and mouse closer to the edge of the desk.

5. Move Every 30–60 Minutes

Even perfect posture won’t save you if you stay frozen in one position for too long. Our bodies are designed to move!

Quick Fix:

Set a reminder or use an app to stand, stretch, or walk for 1–2 minutes every 30–60 minutes. Shoulder rolls, neck stretches, or a short walk to refill your water bottle can do wonders.

Final Thought

Good desk posture isn’t about sitting upright all day — it’s about staying mindful of your body and making small adjustments that reduce strain. Try implementing one or two of these changes this week and notice the difference.

If you’re experiencing persistent discomfort at work, get in touch to see how we can help.