Buzz
Chances are, your sitting posture isn’t ideal. At the very least, there’s room for improvement. In the video above, ergonomics consultant and occupational therapist Ellen Kolber demonstrated how I could better set up my desk to prevent the persistent neck and back pain.
I spend a lot of time sitting at my desk—around 4 to 6 hours a day—and it’s definitely started affecting my body. So, I invited Ellen to the office to show me where I was going wrong. Here’s what she pointed out.
Chair
The first adjustment was with my chair. We began by fine-tuning the depth to ensure there was a small gap between the back of my knees and the seat. Next, we focused on the backrest, making sure it supported my lower back comfortably. Ellen also adjusted the armrests so they were at just the right height, allowing my arms to rest naturally at a 90-degree angle. Lastly, we raised the entire chair so that the armrests were level with the table, making it easier for me to use my mouse and keyboard without strain.
Monitor
Instead of having two monitors cluttering up my desk, we adjusted the setup so that the main monitor sat directly in front of me, while the laptop was positioned at an angle to the side—both about two feet away. Ellen lowered the primary monitor so that the top edge was just above my line of sight. Using a laptop stand (or a stack of books), we raised the laptop to match the monitor’s height.
Keyboard and Mouse
With the chair and monitor positioned perfectly, it was simple to place the mouse and keyboard where they felt right. The key is to position them comfortably so you don’t have to stretch or strain to reach them.
I was surprised by how many simple things I was getting wrong. After making these changes and reminding myself to take regular breaks and move around, I already noticed an improvement in comfort.
At the end of the day, the key is to pay attention to your body. If your current setup works for you and you’re not feeling any discomfort, you’re good to go. But if, like me, you start to experience aches and pains after long work sessions, it might be time to rethink your posture and desk arrangement.
