Tired of Feeling Wrecked After a Day at Your Desk?

If you're tied to a desk for work and experience any of the following:

  • Neck or back pain

  • Tight shoulders

  • Hand tingling or numbness

  • Headaches

  • Eye strain

  • That "drained for no reason" kind of fatigue

…it’s time to give your setup a reset. These small adjustments can make a huge difference in how your body feels.

The Chair: Adjustable > Expensive

Your chair doesn’t need to cost a lot—but it does need to fit you. It’s only ergonomic if it matches your body and how you work.

What to look for:

  • Adjustable lumbar support – Your low back should naturally curve slightly toward your belly button when sitting relaxed. That shape helps keep your upper body from collapsing forward. Watch this quick video explanation of how to sit in a chair for your low back.

  • Ergonomic chair: means it has adjustable seat and arm rest placement

  • Add-on lumbar support: If your current chair doesn’t have good lumbar support, try foam lumbar pillow.

  • Seat height + armrests – Adjust so your feet rest flat (or use a footrest), and your knees are at or just below hip level.

  • Seat depth – You should have 2–4 inches of space behind your knees.

  • Freedom to move – Only get a chair that lets you shift, swivel, and rock.

Desks: Sit-stand desks are great when used in moderation. Research tells us standing ALL DAY can also cause pain—splitting time is best (this study suggests 10-30 minutes per hour of work).

Screen & Keyboard: Don’t Crane, Don’t Shrug

  • Top of the monitor = at or just below eye level

  • Screen = ~20–30 inches from your eyes (about an arm’s length), tilted slightly upward

  • If you use a laptop and you’re NOT the size of a toddler, get an:

  • Keep shoulders relaxed (dropped) and wrists neutral or angled slightly down from your elbows

Practice Dynamic Sitting

Even if your posture is perfect, sitting too long is still a problem. Here’s how to break it up:

  • Every 20–30 minutes, stand or stretch for 1–2 minutes. Try a timer app like Stretchly.

  • Stand for low-effort tasks—phone calls, reading, meetings

  • Add movement to your day:

You might not be pain-free overnight—but you should feel less wiped out at the end of the day. Incorporate regular movement you enjoy, rest for your body and mind, and some TLC for any lingering aches or pains.

<3 Dr. Laura

Sources

Lewandowska, A., Kozieł, D., & Szczepanowska-Wołowiec, B. (2025). The significance of using an ergonomic computer workstation in preventing discomfort and physical pain among students. Pomeranian Journal of Life Sciences. https://doi.org/10.21164/pomjlifesci.1016.

Santoso, G., Maarif, U., & Latif, H. (2024). Work in a Sitting Position at an Ergonomic Workstation to Reduce Complaints and Fatigue to Increase Work Productivity. International Journal of Scientific Multidisciplinary Research. https://doi.org/10.55927/ijsmr.v2i4.8663.

Shikdar, A., & Al-Kindi, M. (2007). Office Ergonomics: Deficiencies in Computer Workstation Design. International Journal of Occupational Safety and Ergonomics, 13, 215 - 223. https://doi.org/10.1080/10803548.2007.11076722.

Silva, H., Ramos, P., Teno, S., & Júdice, P. (2024). Impact of a 6-month sit-stand desk-based intervention on regional musculoskeletal discomfort and overall post-work fatigue in office workers: a cluster randomised controlled trial.. Ergonomics, 1-14 . https://doi.org/10.1080/00140139.2024.2414197.

Laura Rainey