Workstation Ergonomics

If you work at a desk, you’ve probably wondered: “Is my workstation setup causing my neck or back pain?” We get questions about this all the time. The good news is you don’t need a fancy chair or a full office remodel to feel better—most people improve just by dialing in a few key positions.

Below is an easy, step-by-step guide to workstation ergonomics (desk ergonomics) that helps you sit more comfortably, reduce strain, and avoid the most common issues we see: neck pain, headaches, low back pain, shoulder tension, and wrist irritation.

Start at the Bottom: Feet, Knees, and Hips

A strong ergonomic setup starts with your base.

1) Keep your feet flat on the floor

Avoid sitting with your feet propped on a stool, tucked under the chair, or dangling. Feet flat on the floor helps keep your body in a more neutral position.

2) Aim for 90° at the knees and hips

Your goal is:

Knees at ~90°
Hips at ~90°

This naturally helps you sit taller and keeps your lower back from collapsing into a slouch.

If you’re shorter:
If you can’t get your feet flat without raising the chair too high, use a small footstool/footrest so you can keep the 90° angles without sacrificing comfort.

Upper Body Setup: Shoulders, Elbows, and Forearms

3) Relax your shoulders

Your shoulders should not be creeping up toward your ears. Try to keep them relaxed.

4) Elbows at 90° with arm support

Ideally:

Elbows at ~90°
Forearms supported by armrests (if your chair has them) or the desk surface

5) Keep wrists neutral while typing

When your wrists are bent too far up or down, it can contribute to wrist irritation and even feed into shoulder tension. You want your forearms reaching straight forward with your hands in a comfortable, neutral position on the keyboard/mouse.

Screen Position: Prevent “Forward Head Posture”

One of the biggest desk-related problems we see is the head drifting forward toward the screen—often without you realizing it. Over time, this can contribute to:

Neck pain
Headaches
Upper back tightness

6) Set your monitor height correctly

A simple target:

The top portion of the screen should be slightly below eye level

This helps you avoid constantly looking up or down and keeps your head stacked more naturally over your body.

7) Keep the screen at a comfortable distance

Everyone’s eyesight is different, so use a distance that feels natural—but avoid leaning your face toward the monitor to read. If you catch yourself doing that, it’s a sign you may need to adjust monitor distance, font size, or screen height.

Low Back Support: The Game-Changer Most People Miss

8) Use lumbar support (especially if your chair is lacking)

If your chair doesn’t offer strong lower back support, a lumbar roll can make a big difference.

How to use it:

Sit all the way back in your chair
Place the lumbar roll behind your lower back (not mid-back)
Let it help you stay tall and neutral without forcing posture

A lumbar roll with a strap is especially helpful because it stays in place—you don’t have to keep adjusting it throughout the day.

This support can help reduce:

Slouching
Rounding of the low back
Neck strain from the head drifting forward

The “90° Rule” for Desk Ergonomics

If you remember nothing else, this is a solid guide:

Try to keep most major joints close to 90°

Knees ~90°
Hips ~90°
Elbows ~90°

Then stack the rest:

Shoulders relaxed
Wrists neutral
Head over the body (not reaching toward the screen)

If you’ve tried adjusting your desk setup and still struggle with neck pain, headaches, shoulder tension, or low back pain, we can help you figure out what’s driving it and what to do next.

At Shaw Spine & Sport, we routinely work with desk workers and professionals to: