1. Take a look at your screen

Chances are, you are working on a laptop and not a desktop computer. If so, invest in an external monitor so you can park your laptop when you are at your desk and work on a bigger screen. Adjust it so it is at your eye level, reducing the constant downward bend of your neck and back.

2. Get a chair that offers support

Traditional chairs may be one of the reasons why people tend to have an incorrect posture while sitting at their desk. An ergonomic chair takes these problems into consideration. It has all the necessary features including head rest and back rest that support your posture while sitting. Moreover, you can adjust the height to sit with your feet flat on the floor, knees at an angle of 90 degrees to the floor and parallel to the hips. These corrections automatically help you to improve your posture.

3. Get a good keyboard

Get a keyboard that feels good, that has full-size keys and a detachable number pad so that when you are not using it, you can put it away and keep your desk neater. Make sure your keyboard is flat so that your wrists do not have to bend upwards.

best ergonomic keyboard for home set up

4. Invest in an ergonomic computer mouse

The idea behind ergonomic computer mice is to keep your wrists and arms from twisting and bending. Vertical mice keep your arms in a natural ‘hand-shake’ position which is what you want to look for. Likewise getting a mouse that fits the size of your hand will also prevent unnecessary aches and pains.

5. If possible, use a sit-stand desk

The reason they are called sit-stand is that this desk allows you to alternate your working position. You may prefer to alternate between sitting and standing every few hours, mornings vs afternoons or various days. If you do not have access to a sit-stand desk, get creative – work a few hours in the kitchen if you have a bar counter, for example.

6. Take breaks

This is one is key. Resting your eyes, getting up and moving around and being active during lunch, stretching is one of the best ways to stay healthy even if most of your day is spent in front of a computer. It also helps you to be more productive! Working is short bursts with no distractions and then allowing yourself a pause has been proven to do wonders for productivity. Some techniques recommend 25 to 30 minutes of concentrated effort between breaks but figure out your own as everyone’s attention span is different.

7. Stretch

Taking the time to stretch and exercise throughout the working day will not only help to ease or prevent aches but can also be a great way of making sure that you take regular breaks and introduce exercise into your daily routine. Download your Free copy of our Ultimate Homeworking Guide for Stretching routines and more.

stretches for neck , back pain sitting at desk


8. Consider Active Seating

Active Seating solutions differ from regular desk chairs or task chairs, because they encourage frequent movement which engages core muscles groups. They also facilitate the hips to slant slightly forward, moving your back into positive alignment and thereby reducing the risk of slouching.