Bulletproof your back with this ergonomic set up

Do you spend 8-9 hours a day working on a desk? Do you often have lower back pain, shoulder pain, or neck pain at the end of the day?


There is growing evidence that there needs to be suppleness in the way we sit at computer workstations.

While there is not one correct way to sit at a workstation, seating should support postures that can be changed frequently within a comfortable range throughout the day.

It should accommodate the:

  • work being done
  • visual demands
  • workers’ individual differences.


Every individual should trial different positions to work the optimal set up for themselves to reduce the strain felt in back, shoulders and neck.


Try Exercise Right’s acceptable guidelines to help your ergonomic set up:


  • Sit with the body close to the desk;
  • the head and neck are in a forward facing and midline position (i.e. no backward arching of the neck or forward extension of the chin);
  • the shoulders are relaxed and symmetrical and elbows slightly close to the side of the body;
  • if you are using 2 screens (50% work on one and 50% of work on the other) make sure the midline of the 2 screens meet at the middle of your eye gaze and they are put in on a 15-20 degree angle;
  • if your monitor is stacked up high lower the monitor height so that the top of the monitor is at eye level or lower;
  • the back is supported by the chair backrest. The curved lower part of the backrest should fit into the lower back or the lumbar curve
  • having knees at a height lower or level with the hips;
  • ensuring a gap of 2-3 finger widths between the front of the chair and the back of the knees;
  • having feet flat on the floor or footrest.


For more information on how to Exercise Right at Work contact your local accredited exercise physiologist.


Exercise Right Blog