Do you ever finish work feeling stiff, sore or exhausted? If so, your desk setup might be to blame.

Many people spend hours sitting in front of a computer without realising that their posture, chair height, screen position and keyboard placement could be straining their muscles and joints. Over time, this can lead to pain, tension and even long-term musculoskeletal issues.

Let’s break down why this happens and how a bad desk setup can silently impact your health.

The hidden impact of a poor desk setup

When your workstation is not set up correctly, your body is forced into unnatural positions for long periods. This creates strain in different areas, often leading to:

• Neck and shoulder pain. If your screen is too low or too high, your neck has to tilt, putting extra pressure on your muscles.
• Lower back pain. A chair without proper support or sitting too far from your desk can force you into slouching or leaning forward, straining your lower back.
• Wrist and hand discomfort. A keyboard or mouse positioned too high or too low can lead to wrist strain and even conditions like carpal tunnel syndrome.
• Tight hips and weak core muscles. Sitting for long hours, especially in a chair that does not support a natural hip position, can lead to stiffness and muscle imbalances.

Why your body starts to hurt

Your body is designed for movement, not long periods of stillness. When you sit in a poor position for too long:

• Muscles get tired. Holding awkward postures forces some muscles to overwork while others weaken.
• Joints become stiff. Staying in one position for too long can cause tightness and reduced mobility.
• Nerves can become irritated. Poor posture can put pressure on nerves, leading to tingling, numbness or shooting pain.

What can you do?

Before pain becomes a daily struggle, start with these small but powerful changes:

• Adjust your chair. Your feet should be flat on the floor, knees at a 90-degree angle and your lower back supported.
• Raise your screen. The top of your screen should be at eye level to prevent neck strain.
• Position your keyboard and mouse correctly. Keep them at elbow height to avoid wrist discomfort.
• Take movement breaks. Stand up, stretch and move every 30 to 60 minutes to avoid stiffness.

Final thoughts

Your desk might not seem like the cause of your aches and pains, but small ergonomic issues add up over time. The good news is that a few simple adjustments can make a huge difference in how you feel at the end of the day.

Try making one or two changes today and see how your body responds.

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