Remember when you could nap in the weirdest positions and wake up feeling totally fine? Yeah… those days are probably behind us.
Now, just sitting at a desk and staring at a screen all day can leave you feeling stiff and sore.
If you’ve ever had neck pain, back pain, or even aching arms and legs after a workday, you’re not alone. A lot of that discomfort comes from poor posture and a less-than-ideal desk setup.
Dr. Kenneth Palmer, a spine surgeon at Houston Methodist, explains why good posture matters and how to fix common desk setup mistakes—whether you’re working from home or at the office.
Why Posture Matters & Where to Begin
To understand posture, you need to know a bit about your spine. When your spine is aligned the right way, your muscles can support your body efficiently. But when it’s out of line, your muscles work harder, get tired faster, and that can lead to pain in your muscles and joints.
“Your spine is like the base for all your major muscles,” says Dr. Palmer. “When it’s balanced, your body works better. But when it’s not, your muscles have to pick up the slack—and that’s when pain shows up.”
So, how do you keep your spine in good alignment? It starts with proper posture. Here’s a simple 5-step guide to standing with good posture:
- Start with your feet – They should be shoulder-width apart, right under your hips.
- Tuck your hips – Slightly tilt your pelvis inward and activate your glutes.
- Engage your core – Tighten your stomach muscles to support your spine.
- Relax your shoulders – Roll them back and down.
- Keep your head neutral – Don’t tilt or hunch. Your head should sit comfortably over your spine.
Of course, when you’re sitting or moving around, your posture will shift a bit—but these same ideas still apply. “A few simple tips while sitting: Keep your back straight, head facing forward, shoulders relaxed, feet flat on the floor, and core engaged,” says Dr. Palmer.
But even if you’ve got good posture down, your desk setup can still be working against you. Here are a few common mistakes to look out for:
Also Read: How do Ergonomic Keyboards Help Reduce Wrist Pain?
Mistake #1: Your Monitor Isn’t Aligned with Your Keyboard
If your monitor, keyboard, and mouse aren’t all lined up, chances are your spine isn’t either.
“For your head to stay balanced, it needs to line up with your hips,” says Dr. Palmer. “If your keyboard is straight but your head is turned to look at the monitor, even a little, your neck muscles can get overworked—and that leads to neck and shoulder pain.”
Also, avoid looking up or down at your screen too much. Try to keep your monitor at or just below eye level.
Fix it: Line up your monitor, keyboard, and mouse. If you use two monitors, pick one as your main screen and position it straight in front of you. Use the second one only for quick glances like checking emails.
Also Read: What are the Top Ergonomic Tips for a Home Office?
Mistake #2: Your Keyboard and Mouse Are Too High
It doesn’t matter if you’ve got a fancy desk or a DIY setup—what really matters is the height of your keyboard and mouse.
“Too high, and you’ll end up raising your shoulders and bending your elbows too much. That puts extra strain on your arms, shoulders, and neck,” says Dr. Palmer.
Fix it: Adjust things so your shoulders can relax and your elbows bend slightly below 90 degrees. Your wrists should rest lightly on your desk—not too high, not too low.
Mistake #3: You’re Sitting Too Much
“Standing while working helps keep your spine aligned,” explains Dr. Palmer. “It reduces the load on your back and neck muscles. Sitting, on the other hand, often leads to slouching, forward head posture, and reduced blood flow to your legs.”
Even when standing, though, posture matters. You can still have poor alignment while on your feet.
Fix it: If you’re standing, keep your posture in check and move around a bit—stretch your legs, shift your weight, or do a few light stretches. And if you’re sitting, take short breaks to stand up and walk around every so often. It helps reset your posture and gives your muscles a breather.
Also Read: How can I Adjust My Setup to Prevent Repetitive Strain Injuries?
What If Pain Doesn’t Go Away?
Let’s say you’ve fixed your desk setup and improved your posture, but you’re still in pain—now what?
“If your pain lingers for more than a few days, it might be something more serious,” says Dr. Palmer. “Conditions like carpal tunnel syndrome or cubital tunnel syndrome could be behind it, and those need to be checked out by a specialist.”
Bottom line: If the soreness sticks around even after making changes, don’t ignore it. Get it looked at.
