Everyday comfort
A 10-Minute Desk Setup Check for Neck and Back Comfort
If your neck or back complains by mid-afternoon, your workstation is a good place to start. Try this 10-minute check.
1. Chair (3 minutes)
- Feet flat on the floor or a footrest
- Hips slightly higher than knees
- Lower back supported by the chair or a small cushion
2. Screen (3 minutes)
- Top of the screen near eye level
- About an arm’s length away
- Laptop users: a stand plus external keyboard and mouse
3. Keyboard and phone (2 minutes)
- Elbows close to your sides, bent about 90 degrees
- Use a headset for long calls instead of cradling the phone
4. Breaks (2 minutes to plan)
- Stand or walk for 1–2 minutes every 30–45 minutes
- Gentle shoulder rolls and chin tucks, within comfort
Employers: our corporate wellness sessions cover this for teams.
Frequently Asked Questions
How high should my monitor be?
For most people, the top of the screen near eye level works well. Adjust for bifocals or very large screens.
General information only, not medical or legal advice. Individual results vary, and no specific outcome is promised.
