Desk Job? Neck or Back Pain Could Be From Your Setup
If you spend hours sitting at a desk, your workstation may be contributing to poor posture, neck pain, headaches, and low back pain. Below are some tips from our chiropractors and physiotherapist at 2 Align Health to improve posture, reduce pain and protect your spine during long workdays.
1. Screen Height: Save Your Neck
Your computer screen should be at eye level, not below it. Looking down at a screen for hours puts constant strain on your neck and upper back, often leading to forward-head posture.
Quick fix:
Raise your monitor so the top third of the screen is at eye level
Use a monitor stand, stacked books, or an adjustable arm
If using a laptop, consider an external keyboard and mouse
2. Chair Setup: Support Your Spine
Your chair should work with your spine not against it.
Ideal chair position:
Feet flat on the floor
Knees at or slightly below hip level
Lower back supported (lumbar support or a small cushion)
Chiropractor tip:
Even the “best” chair won’t fix posture if you sit in it all day. Support + movement is key.
3. Keyboard & Mouse: Relax Your Shoulders
Your arms should rest comfortably and your shoulders should not creep upward.
Proper setup:
Elbows bent around 90 degrees
Keyboard and mouse close to your body
Wrists neutral (not bent up or down)
Raised shoulders and extended arms are common causes of neck tension and shoulder pain.
4. Desk Distance: Stop Leaning Forward
If you find yourself leaning toward your screen, something’s off.
Try this:
Screen about an arm’s length away
Increase font size instead of leaning in
Sit back into your chair rather than perching on the edge
Leaning forward repeatedly reinforces poor posture patterns over time.
5. Movement Breaks: Posture Isn’t Static
Even perfect posture breaks down when held too long.
Follow the 30–60 rule:
Every 30–60 minutes, stand up
Stretch, walk, or reset your posture
Short, frequent breaks are better than one long break
Movement keeps joints healthy and reduces muscle stiffness.
When Desk Setup Isn’t Enough
If you’re still dealing with:
Neck pain
Low back pain
Headaches
Shoulder or upper back tightness
…it may not just be your desk. Joint restrictions, muscle imbalances, and stress often play a role.
At 2 Align Health, we help desk workers in Richmond Hill improve posture, reduce pain, and move better with personalized chiropractic care and movement-based rehab.
📍 175 West Beaver Creek, 11, Richmond Hill
📅 https://2alignhealth.janeapp.com/
👉 Let’s get your spine working with you, not against you
