If you spend your day at a desk, your workstation is quietly shaping your spine — for better or worse. The good news: a few adjustments can prevent most of the desk-related back and neck pain we see.
Start with your screen
- Top of the screen at eye level. Looking down for hours is the #1 cause of tech neck.
- Arm’s length away. Close enough to read without leaning in.
- Dual monitors? Center the one you use most directly in front of you.
Your chair and posture
- Feet flat on the floor (or a footrest).
- Knees roughly level with hips, with a slight openness at the hip.
- Lower-back support to maintain your spine’s natural curve.
- Relaxed shoulders — not hunched up toward your ears.
Keyboard and mouse
- Elbows around 90 degrees, forearms roughly parallel to the floor.
- Wrists neutral, not bent up or down.
- Keep the mouse close so you’re not reaching.
The most important rule: move
Even a perfect setup won’t save you if you sit frozen for hours. Stand, stretch, and walk for a minute or two every half hour. Movement is what keeps discs and joints healthy.
A simple desk-break routine
- Stand and reach overhead.
- Roll your shoulders back five times.
- Gently turn your head side to side.
- Take a short walk — even just to refill your water.
When good ergonomics aren’t enough
If you’ve already got persistent back pain, neck stiffness, or headaches, your setup alone won’t undo it. That’s where care comes in — we relieve what’s already irritated and help you keep it from returning.
Desk job taking a toll? Request an appointment or text (858) 565-8645.
