Desk Posture Tips to Prevent Chronic Pain

Posted by: Reform Physical Therapy in Injury Prevention, Patient Education, Senior & Lifestyle-Focused on June 24, 2025

Why Desk Posture Matters

Whether you work from home or in an office, poor desk posture is one of the leading causes of chronic neck, back, and shoulder pain. Sitting for hours with a rounded spine, slouched shoulders, or poor screen alignment can create long-term issues for your spine and overall health. According to the Cleveland Clinic, poor desk ergonomics can lead to long-term musculoskeletal issues and chronic pain.

Fortunately, small changes to your setup and daily habits can have a big impact. These desk posture tips are designed to help you reduce strain, improve alignment, and feel better throughout the day.

1. Keep Your Monitor at Eye Level

Your screen should be directly in front of you, with the top third of the monitor at eye level. This prevents you from having to look down or tilt your head, which reduces strain on your neck and upper back.

If you use a laptop, consider a separate keyboard and a laptop riser or stack of books to elevate the screen.

2. Use Lumbar Support

Adding a lumbar cushion or small pillow behind your lower back encourages your spine to stay in a more neutral, supported position. This is especially helpful during long periods of sitting.

Office chairs with built-in support are ideal, but even a rolled-up towel can work in a pinch.

3. Adjust Chair Height and Arm Position

Make sure your feet rest flat on the floor with your knees at a 90-degree angle. Your elbows should also be at 90 degrees, with your arms relaxed and close to your sides.

Armrests should support your forearms without raising your shoulders. If your arms are reaching forward or your shoulders feel tight, it’s time to adjust your setup.

4. Take Movement Breaks Every 30–45 Minutes

Even perfect posture can’t protect you if you’re sitting for hours without moving. Stand up, stretch, walk, or do a quick mobility exercise every 30–45 minutes to get your blood flowing and reduce stiffness.

Set a timer or use break reminder apps like Stretchly to help you build the habit.

5. Keep Your Screen an Arm’s Length Away

Position your screen about an arm’s length from your eyes. If it’s too close, you’ll strain your eyes and neck. If it’s too far, you’ll find yourself leaning forward, rounding your back, and straining your posture.

Bonus: Use a Standing Desk Wisely

If you use a standing desk, posture still matters. Keep your screen at eye level and shift your weight between feet. Use a footrest or anti-fatigue mat if needed, and avoid locking your knees.

Alternate between sitting and standing throughout the day, and maintain alignment in both positions.

Final Thoughts on Desk Posture Tips

By applying these desk posture tips, you can reduce chronic pain, improve focus, and support your overall well-being during the workday. It only takes a few adjustments to see long-term benefits.

At Reform Physical Therapy, we regularly help patients address desk-related pain and posture issues. If you’re dealing with discomfort from long hours at a desk, we’re here to help.

Visit any of our 7 locations across Southern Maine- Call today or book online — no referral required in most cases.