Desk setup guide
You don't need an expensive setup to make a real difference. These are the basics that are commonly recommended.
Chair height
Feet flat on the floor (or a footrest), knees roughly level with or slightly below your hips. If your chair is too high or too low, hip and lower-back comfort commonly suffers over a long day.
Chair depth and back support
Aim for a couple of fingers' width between the back of your knees and the seat edge. Use the backrest — some people find a small cushion at the lower back helps maintain a supported position.
Monitor position
Top of the screen roughly at eye level, about an arm's length away. This can reduce the tendency to hunch forward, which some people find contributes to neck and upper-back tension.
Sitting breaks
Standing or walking briefly every 30–45 minutes is commonly recommended, regardless of how good your setup is. A short alarm or calendar reminder is a simple way to build this habit.
A simple starting point
If you only change one thing, make it movement breaks — they're free, take a minute, and don't require any new equipment.
See a doctor now if you have:
- Sudden severe pain
- Inability to bear weight
- Fever with joint pain
- Numbness
- Loss of bladder or bowel control
- Recent trauma