Setting up your desk when your neck or back hurts

Set up the basics

The Health and Safety Executive's guidance for screen work comes down to a few points:

• Screen: the top of the screen level with your eyes, about an arm's length away.
• Shoulders: relaxed. Sit high enough that you don't have to shrug to reach the desk.
• Keyboard: just below elbow height, with the mouse in line with your elbow.
• Chair: the seat supporting the front and back of your thighs, and the back of the chair supporting your lower back. A cushion can help with either.

Working on a laptop

A laptop forces a choice between a screen that's too low and a keyboard that's too high. For anything more than a short spell, use a separate keyboard and mouse and raise the laptop on a riser or a stack of books, or plug in a separate screen.

Keep moving

• Take short breaks often. The HSE says breaks or changes of activity should let you get up and move around, or at least stretch and change posture.
• Change position through the day: sit, stand for a call, walk to talk to someone instead of messaging.
• Use a break for one or two easy exercises, such as chin tucks or shoulder squeezes.

Turn this into a daily plan

Kinehub builds a short routine around where it hurts, with clear steps for every exercise, and tracks your pain before and after each session. Free to start.