Proper Desk Posture to Reduce Pain

Written by Admin | Mar 6, 2026 3:14:19 PM

Whether you are working from home or in the office, it’s important that you evaluate your workstation to make sure that you’re postured for success – rather than headache.

Tips for comfortability

To start, sit at a desk or a table. If you are working from home, try to avoid working from bed or the couch. Use a comfortable chair that allows you to sit with good posture:

1. - Both feet supported on ground or footstool
2. - Knees bent
3. - Thighs supported on seat of chair
4. - Hips level or slightly higher than knees
5. - Chair with lumbar (low back) support or small pillow behind back
6. - Try to sit evenly, without leaning to one side
7. - Elbows bent about 90 degrees, close to body with support from chair or table
8. - Avoid slouched posture – sit with head above shoulders and hips

Position computer screen about arm’s length away from head at eye level – avoid looking up or down when staring at the screen.

Keep keyboard and mouse close to each other – less than an arm’s length away to prevent excessive reaching.

Use a hand’s free device or speaker phone when taking a call – avoid bending ear toward shoulder when talking on the phone.

Final thoughts

Take breaks! It is important to get up and move for 10 minutes every hour – this will help blood flow to your muscles, as well as diminish pain from sustained postures. It is also important to give your eyes a break. Implementing these basic steps may help reduce the source of neck pain, but of course, if you are still experiencing discomfort, contact your physical therapist at OMPT Specialists to schedule an appointment to address your specific needs!

Check out our YouTube video for a demonstration of the proper at home work station.

By Hannah Ford, DPT, OMPT

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