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Your top questions answered for setting up your work station:

Q: What is an ideal desk height for computer work?
A: Your shoulder position can indicate if you have an ideal desk height. You should be able to relax the shoulders as you type. A second indicator is your elbows: Are they at your sides? Elbows closer to your sides can allow for a more neutral wrist position. If you cannot adjust your desk height, you may be able to adjust your office chair by raising the seat. Other solutions include using a pillow below you to move your torso forward, or under you to give you a boost.

Q: What is the ideal position for the computer screen?
A: Your goal is to maintain a comfortable head position that doesn’t cause neck strain. If you are on a laptop, the monitor is very close to the keyboard and may require you to tuck your chin too much. You can raise the height of your laptop screen by placing the computer on heavy books, an inverted basket or box, or wooden boards. This will allow you to gaze forward rather than downward. Optimally, your computer screen will be close to eye-level. A wireless keyboard can really help in this case to ensure you can comfortably reach the keys.

Q: A common complaint for seated workers is back pain, do you have tips for back support?
A: Many find some relief using small back pillows for better lumbar support. Try a few different thicknesses until you reach your desired support level. Another important consideration is movement frequency. Good spinal hygiene includes numerous breaks through the day to stand, walk, gently stretch, and change position. This can really help those with chronic back pain, though it’s important to consult your physician to get personalized guidance and rule out more serious issues.

Q: What are your thoughts about standing desks?
A: These can be great for more movement throughout the day. When you work in a standing position, think about being a bit more active in your posture, for instance by putting a slight bend in the knees and with a slight tuck in your tailbone. This helps to keep more muscles engaged. Another good option is to use an inverted basket or short stool for one leg, because raising one leg can make standing more comfortable. These props are also helpful for hip flexor stretches as you work. Remember, standing desks do not need to be used all day! Try it for thirty minutes at a time, progressing up to about 50% of your workday.

Q: A lot of those who work at computers have neck pain, what posture corrections can help with this?
A: Neck issues are often worsened by a forward head posture that compress the back of the neck. This position is common anytime we gaze at a screen, including at our smart phones. To address this, stack three fingers between your collar bones and gently tuck your chin to contact those fingers. Next, move your chest forward and pull your head backward a tad to lift your gaze. This retraction movement lengthens the back of the neck and can help relieve neck tension. Practice this retraction movement regularly throughout the day and consider some gentle neck stretches as well.