Desk Work Posture

Several things can help support your spine while doing computer or desk work. Here’s a quick list of what to check.

Set Up Your Workspace

• Make sure your chair has built-in low back support. If not, use a small rolled-up towel or airplane pillow.
• Tilt your chair seat down slightly — no more than 5 degrees.
• Use a seat with adjustable height and elbow rests where possible.
• Keep your keyboard directly in front of you while typing.
• Position your screen directly in front of you, angled about 10 to 15 degrees down from eye level to the center of the screen.

Build in Movement

• Stand up every 30 minutes, take a deep breath, and give your neck 30 seconds to release tension. Set a timer — three hours can go by before you notice the strain.
• If you spend a lot of time on the phone, use a headset rather than holding the phone between your neck and shoulder.