How to Improve Your Posture at a Desk

Long hours at a desk can leave you with a stiff neck, tight shoulders and an aching lower back. The good news is that a few changes to your workspace, combined with regular movement, can make sitting far more comfortable. Here’s how to set yourself up for better posture.

Adjust Your Chair First

Your chair is the foundation of a good setup, so start there.

1. Raise or lower the seat until your feet rest flat on the floor and your knees are roughly level with your hips.
2. Sit all the way back so your lower back is supported by the backrest. If there’s a gap, place a small cushion or rolled towel behind the curve of your lower back.
3. Leave a gap of two or three finger-widths between the edge of the seat and the backs of your knees.
4. If your feet don’t reach the floor once the seat is at the right height, use a footrest or a sturdy box.

Position Your Screen and Keyboard

A badly placed monitor is one of the main reasons people lean forward and crane their necks. Place your screen about an arm’s length away, with the top of the screen at or slightly below eye level. If you use a laptop, consider a stand with a separate keyboard and mouse so you’re not hunching over it.

Keep your keyboard and mouse close enough that your elbows stay near your sides and bent at about 90 degrees. Your wrists should be fairly straight rather than bent up or down while you type.

Know What Good Posture Feels Like

• Your ears sit roughly above your shoulders, not jutting forward.
• Your shoulders are relaxed and down, not hunched up toward your ears.
• Your back keeps its natural curves without slouching or arching hard.
• Your weight is spread evenly across both hips, with your legs uncrossed.

Good posture shouldn’t feel rigid. If you find yourself straining to hold a position, ease off and check your setup instead of forcing it.

Move Regularly Throughout the Day

Even the best posture becomes uncomfortable if you hold it for hours. Aim to stand up and move for a minute or two every 30 to 60 minutes. Some easy options:

• Roll your shoulders backward ten times.
• Gently tuck your chin to lengthen the back of your neck.
• Stand and place your hands on your lower back, then lean back slightly.
• Walk to refill your water or take phone calls on your feet.

Final Tips

Set a reminder on your phone or computer to prompt movement breaks until they become a habit. Strengthening your core and upper back with regular exercise also makes good posture easier to maintain. If you have persistent back, neck or shoulder pain, or numbness or tingling in your arms or hands, see a doctor or physical therapist for advice tailored to you.