A desk setup checklist for neck and back pain
Small changes to your chair, screen and habits that make long workdays easier on your body.
Dr. Priya Nair
DC
There is no perfect posture. The best posture is your next one. Still, a few setup tweaks make it easier to stay comfortable and change positions often.
Your quick checklist
✓ Screen top at or slightly below eye level, about an arm’s length away
✓ Feet flat on the floor or a footrest, knees roughly level with hips
✓ Elbows relaxed at your sides, keyboard close
✓ Laptop users: add a stand and a separate keyboard
Movement beats setup
Even a great chair can’t replace movement. Try a two-minute reset every hour: stand, roll your shoulders, do a few chin tucks and walk to refill your water.
When to get it checked
If neck or back pain keeps building through the week, or headaches are becoming more frequent, an evaluation can find what’s driving it.
This article is general information, not medical advice. For a plan that fits you, book an evaluation.
General information, not medical advice
Articles are educational and don’t replace an evaluation. If symptoms are severe, sudden or getting worse, contact a medical professional.
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