Setting up your desk correctly

In a previous blog we looked at some  of the problems that can arise from sitting at a desk for long periods of time – putting our bodies in an unnatural position that we’re simply not designed for.

The last blog looked at dealing with the problems – but what about stopping them early and getting your office set up properly?

One option is to invest in an expensive chair, but while these can help they’re not a magic solution to all of your posture troubles. Plus it’s easy to spend a lot of money on a chair that results in missing the other issues.

The fact is, no matter how good your chair or your desk set-up, we’re just not designed to sit still at a desk for long periods of time. This means you’re overloading certain anatomical structures such as discs, joints or muscles.

What’s key is to move frequently – at least once an hour. One option is to simply walk to the nearest (or slightly further) kettle and make yourself a tea or do these rotations for around a minute for every hour that you’re sat down.


To set up your desk we recommend you follow these simple guidelines –  though of course, it should be comfortable:

  1. Make sure your feet are flat on the floor

  3. Push your bottom all the way to the back of the chair

  5. Move the mouse and keyboard close to you – with no obstructions in the way

  7. Set the height of your chair and desk so that when you type, your elbows are somewhere between 95-100 degrees extended, with your shoulders relaxed

  9. Keep your chin slightly tucked in – not poking forwards


If you’re still suffering from back or neck pain then have a look at our other blog for some simple stretches you can try at home, or even consider a sports massage. Despite the name suggesting it’s only something for athletes, sports massage can make a big difference to desk-workers.




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