To prevent neck and back pain at a desk, set the top of your screen at eye level about an arm's length away, sit back in your chair with your lower back supported, keep your feet flat and elbows at your sides, and stand up to move every 30 to 45 minutes.
Start with your screen
Your screen position controls your neck. When the screen sits too low, your head drifts forward and your neck and upper back muscles work harder to hold it up. Raise the screen until the top line of text is at or slightly below eye level, and place it about an arm's length away.
Laptops need a stand
A laptop on a desk forces you to look down. For anything longer than a short session, raise the laptop on a stand or a stack of books and use a separate keyboard and mouse. This one change helps many people with tech neck.
Set up your chair
- Sit all the way back so your lower back touches the chair. Add a small pillow if needed.
- Adjust the height so your knees are about level with your hips.
- Keep your feet flat on the floor or on a footrest.
- Rest your forearms level with your elbows close to your sides.
Watch your phone habits
Hold your phone closer to eye level instead of dropping your head. For long calls, use a headset or speaker rather than pinning the phone between your ear and shoulder.
Movement beats perfect posture
No single position is perfect for eight hours. The best posture is your next posture. Set a timer to stand, roll your shoulders and walk a few steps every 30 to 45 minutes. Our guided 5-minute desk routine fits easily into a break.
When to get help
If neck or back pain keeps coming back, spreads into your arms or legs, or comes with headaches, an exam can find what is driving it. Learn about posture and desk strain care or book a visit.
This article is general education and is not a diagnosis. Every patient receives an individual exam before care begins.