How to support your body at work

Stretching at your desk can work wonders, but it’s even more important to be set up comfortably at your desk. This can reduce Back Pain among other problems. Here’s a handy reminder.

  • Keep your chair close to your desk.
  • Adjust the height and make sure your feet are fully on the floor.
  • The top of your computer screen should be level with your eyes, and about an arms-length away from you.

Chair Position

  • Your hips should be above your knee.
  • Sit right back in your seat, so your whole back is supported.
  • The natural curve of your lower back should fit against the curve of the back rest.
  • The back rest should be slightly reclined (10–15 degrees).
  • Relax your shoulders, and keep your elbows at 90 degrees, just above the desk

Keep things within reach

Arrange your desk so that things are easy to reach. This reduces the need to lean across your desk.


Take a break

  • For every five minutes of intense work at your computer, have a short break. Stretch your hands, wrists and fingers. Roll your shoulders and rotate your neck.
  • Give your eyes a break every 20 minutes, by looking into the distance for 20 seconds.
  • Every half hour or so, stand up, stretch and move for 20–30 seconds.
  • Keep alert by doing gentle exercises every two hours.
  • Stay hydrated.


If you have any concerns please do not hesitate to contact your physiotherapist for a full assessment.


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