Why your desk setup matters

If you spend hours at your desk every day, the way your workspace is set up can make a big difference to your posture, comfort and long-term musculoskeletal health. A poorly arranged desk can lead to neck pain, back strain, wrist discomfort and overall stiffness, making it harder to focus and feel good throughout the day.

The good news is that minor adjustments to your desk setup can prevent many of these issues. The right equipment, including a supportive chair, a well-positioned desk, a screen at eye level and an ergonomic keyboard and mouse, helps maintain a neutral posture, reducing strain and keeping you comfortable.

Let’s go through the essential desk equipment and why it matters.

A supportive chair: The foundation of good posture

A good chair does more than just give you a place to sit. It helps support your lower back, encourages good posture and reduces strain on your spine and muscles.

• Adjustable height so your feet rest flat on the floor, with your knees at a 90-degree angle
• Lumbar support to maintain the natural curve of your spine and reduce back pain
• Armrests (optional) that allow your shoulders to stay relaxed rather than hunched

If your chair lacks lower back support, use a small cushion or rolled-up towel behind your lower back to improve posture.

The right desk height: Keeping everything within reach

A desk that is too high or too low can force you into awkward postures, leading to discomfort in the shoulders, arms and wrists.

• Your elbows should be at a 90-degree angle when typing, with your forearms parallel to the desk
• There should be enough space under the desk for your legs to move freely

If your desk is too high, use an adjustable chair and a footrest or a stack of books to maintain a comfortable sitting position.

A screen at eye level: Protecting your neck and shoulders

Looking down at a laptop or screen all day puts strain on your neck, shoulders and upper back, leading to tension and discomfort.

• The top of your screen should be at eye level so you are not constantly tilting your head down
• If using a laptop, place it on a laptop stand or a stack of books to bring it to the correct height
• Keep the screen about arm’s length away to reduce eye strain and unnecessary forward leaning

If you raise your laptop, use a separate keyboard and mouse to maintain a comfortable arm position.

An external keyboard and mouse: reducing wrist and shoulder strain

Typing on a laptop’s built-in keyboard can force your shoulders to hunch and your wrists to bend at awkward angles. Using an external keyboard and mouse helps keep your arms and hands in a more natural position.

• Keyboard position should be close to your body, with your wrists in a neutral, straight position rather than bent upwards
• Mouse placement should be next to your keyboard to avoid overreaching
• Use a light touch to avoid pressing too hard on keys or gripping the mouse too tightly, which can increase tension in your hands and forearms

Consider an ergonomic keyboard and mouse that support a more natural hand position, especially if you experience wrist discomfort.

Why these adjustments matter for musculoskeletal health

A well-organised desk setup can help prevent:

• Neck and shoulder pain from looking down at a screen
• Lower back pain from poor sitting posture or a lack of support
• Wrist and hand discomfort from awkward typing or mouse use
• Stiffness and fatigue from staying in one position too long

By setting up your chair, desk, screen, keyboard and mouse correctly, you can create a workspace that supports your body and reduces strain.

Final thoughts

Your desk setup is more than just a convenience. It is a key factor in long-term musculoskeletal health. Making small adjustments to screen height, chair support and keyboard positioning can help you work more comfortably, reduce pain and stay focused throughout the day.

Take a few minutes today to check your desk setup. A few simple changes now can prevent discomfort and pain in the future.

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