Desk Setups & Daily Habits: An Osteopath’s Guide to Ergonomics at Home or Work

Poor desk ergonomics can lead to back pain, neck strain, and repetitive stress injuries. Osteopaths emphasise prevention through simple, effective changes.

Ideal Desk Setup

• Chair

  • Supportive with adjustable height and lumbar support

  • Feet flat on the floor, knees at 90°

• Desk Height

  • Forearms parallel to the floor when typing

  • Elbows close to the body, at a 90–100° angle

• Monitor Position

  • Top of the screen at eye level

  • About an arm’s length away

• Keyboard & Mouse

  • Close enough to avoid reaching

  • Use a wrist rest if needed for comfort

Daily Habits for a Healthy Spine

• Take micro-breaks

  • Stand, stretch, or walk for 1–2 minutes every 30 minutes

• Posture check-ins

  • Keep ears aligned over shoulders, avoid slouching

• Stretch regularly

  • Neck rolls, shoulder shrugs, and seated spinal twists

• Stay hydrated

  • Water keeps discs and joints lubricated

• Alternate positions

  • Use a sit-stand desk if possible, or switch chairs occasionally

Bonus Tips from Osteopaths

• Use a headset for calls – Avoid cradling the phone with your shoulder

• Mind your bag – Carry backpacks on both shoulders or use a wheeled bag

• Watch for screen glare – Reduces eye strain and encourages proper posture

Your workspace should support your health, not strain it. A few ergonomic tweaks and mindful habits can go a long way in preventing discomfort and promoting long-term musculoskeletal health.