For many of us, desk work feels neutral: same chair, same desk, same screen, same keyboard. But here is an uncomfortable reality that rarely gets talked about. Most workstations were historically designed around the “average male body”.

That matters, because women are not just smaller versions of men. On average, women have different height, torso length, shoulder width, arm length, and upper-body strength. When a desk setup assumes a default body size and shape, it can quietly place extra strain on women, particularly around the neck, shoulders, and upper back, where most desk-related pain tends to concentrate.

This helps explain why, across our data, women report around 37% more pain than men, even when they technically have access to the same equipment.

Why the “standard” setup often doesn’t work for women

1. The desk is often too high

If your desk is too high for your height or arm length, you may notice:

• Your shoulders creep up towards your ears when typing.
• Your elbows do not rest comfortably at your side.
• Your wrists sit in a slightly extended position.

Over time, this increases load on the neck and shoulders.

How to adapt if you cannot change the desk height:

• Raise your chair slightly so your elbows are closer to desk level.
• Use a footrest so your feet remain supported.
• Use a slimmer keyboard or bring your mouse closer so your arms do not reach upwards.

2. The chair is often too large or too deep

Many standard office chairs are built for a taller, broader frame. For some women this can mean:

• The seat is too deep, so your lower back loses contact with the backrest.
• You sit on the edge of the chair to reach the desk.
• Armrests are too wide, pushing your shoulders outwards.

How to adapt:

• Add a small lumbar cushion or rolled towel to maintain lower-back contact.
• Adjust or remove armrests if they force your arms into an awkward position.
• Use a footrest if your feet do not sit flat on the floor.

3. The screen and keyboard are often too far away

If your screen or keyboard feels slightly out of reach, you may:

• Lean forward repeatedly,
• Round your shoulders,
• Or crane your neck towards the screen.

How to adapt:

• Bring your keyboard and mouse closer to you.
• Position your screen about an arm’s length away, with the top of the screen at eye level.
• Increase the font or zoom slightly so you can stay comfortably upright rather than straining your neck

But it is not only about the setup

Even with a good workstation, behaviour matters just as much. Many women end up holding still for long periods, which can amplify tension in the neck and shoulders, even in a well-adjusted chair.

1. Prolonged stillness increases upper-body strain

Sitting itself is not the problem; staying in the same position for too long is. When your posture hardly changes, your muscles work constantly in the same way, which can lead to tightness and fatigue.

What helps:

• Change position every 30–60 minutes. This could be standing, shifting your chair, or simply adjusting your posture.
• Think “little and often” rather than one long break.

2. Movement is part of your workday, not a distraction

Short, gentle movements can reset tension before it builds up into pain. You do not need a gym session, just small, regular resets.

Try one of these when you feel tight:

• Slowly roll your shoulders backwards 5–10 times.
• Turn your head gently from side to side.
• Stretch one arm across your chest and hold for 10–15 seconds each side.

Bringing setup and behaviour together

Neither setup nor behaviour exists in isolation. They work together.

• A better setup reduces unnecessary strain.
• Regular movement prevents tension from accumulating.
• Small adjustments, repeated consistently, are more effective than one-off “perfect” fixes.

Your body is not the problem. Often, the workplace design needs adapting, and your daily habits can either protect or overload your upper body.

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