How do I set up my desk? Postural advice

Working for long hours at a desk or computer can place a significant strain on your body. To make sure your working position is ideal, implement some of the steps below to reduce the stress placed on you spine.


• The back angle of your seat should be slightly reclined from 90 to ease the low back.

• Chair height should be adjusted so that feet are flat on the ground (if needed use a foot rest) this height should still allow your elbows to be at 90 degrees.

• Keep your lower legs vertical to the floor (90 degree angle at the knees). Don’t curl them under your chair.

• If your chair has a back support, fit it to the small of your low back.

• Make sure your armrests do not prevent your chair from rolling under the desk.

• Thighs should be parallel to the floor.


• Position the monitor so the middle of the screenis at eye level and it is slightly tilted upwards towards you. Sit about an arms length away from your monitor.


• Your wrists should always try to be in a neutral position – not up or down.

• The keyboard position should allow for the angle at the elbow to be just above 90 degrees.

• Never place documents in between you and your keyboard, this encourages you to reach forward and look down.


  • Your elbow should remain bent when reaching for the mouse, your forearm should remain on the desk at all times when using the mouse.

• Train yourself to use the mouse with your left and right hand and alternate sides, especially if you’re experiencing elbow, wrist or hand problems.

• Frequently used objects like a phone should be in easy reaching distance and try and place it on your non-dominant side.

• Learn keyboard shortcuts to decrease the use of the mouse.


• Tuck your chin backwards.

• Keep your tummy switched on nice and tight, imagine pulling your belly button in towards your spine.

• Never cradle the phone between your shoulder and your ear, always use your hands (try and use the non dominant side) or use a headpiece.

• Make sure there’s no clutter underneath your feet and desk.

• Take breaks every 30-45 mins.

To learn more about chiropractic, click here.

Dr Oscar Finn from Sims and Finn Chiropractic explains how we can help you stop constantly repairing issues that cause pain and instead focus on a longer term solution to get you back to normal.

Subluxations can affect the body in multiple ways. At Sims and Finn, our focus is to analyse the spine for neuro-structural changes and adjust them, with the aim to allow you to function at your fullest potential.

To make an appointment, please either book online via our website, or call our friendly staff.

Sims & Finn Chiropractic

52 Stud Road, Dandenong 3175

(03) 9792 1945


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