Start with the desk, not willpower
If your screen is too low, your keyboard too high or your feet are dangling, you will spend all day fighting your setup and losing. Fix the desk and sitting well takes far less effort.
A practical desk setup
- Top of the screen at eye level, about an arm's length away
- Screen and keyboard straight in front of you
- Keyboard at elbow height, mouse close so your shoulder can relax
- Lower back supported by the chair or a cushion
- Thighs supported and feet flat on the floor or a footrest
- On a laptop, use a riser or separate screen with an external keyboard and mouse
The best posture is one you can change
Sitting still is a bigger problem than drifting away from the perfect diagram. Stand up, walk, change task or shift position through the day. The HSE recommends regular breaks or changes of activity for anyone working at a screen.
Should your hips be higher than your knees?
Hips a little higher than your knees lets the pelvis sit upright instead of rolling back into a slump, which is why we sometimes recommend a seat wedge. The test is simple: do you feel supported and relaxed, and can you move freely?
Seat wedges, available in clinic
A wedge tips your hips slightly above your knees so your pelvis sits upright without you having to work at it. We sell them at the clinic, so ask at your next appointment and we'll show you how to set it up on your chair. They aren't sold online.
A quick self-check at your desk
- Are your feet resting flat rather than dangling?
- Can your shoulders relax while you type?
- Can you see the screen without poking your head forwards?
- Are you sitting back in the chair rather than perching?
- Can you get up and move easily through the day?
Let us assess your desk setup
As part of your care, we can assess your office setup. Simply send us a photograph from the side of you at your desk. Don't pose; act natural and relaxed so you get the best out of the advice, and we'll tell you what to change to make it work for you.
We offer the same check for your sleeping setup. Send us a photograph of you lying in your usual sleeping position, and we'll tell you what to change.
When sitting hurts
If your neck, shoulders, hips or back ache more as the day goes on, change the setup first and move more. If the pain keeps coming back, spreads into an arm or leg, or comes with numbness or weakness, no chair will fix it. Come and see us.
How sitting fits into your care
Hours of sitting with a poor setup pushes the body forwards, so we will talk about how you sit, sleep and stand as part of your care. Correcting your structure with ABC™ does the heavy lifting. Your setup is how you keep the change.