Desk Setup 101: Preventing Neck and Shoulder Pain at Work

With many of us spending 6-8 hours a day at a desk, your workstation setup plays a huge role in whether you finish the day feeling fine or in pain. As people return to work routines in the new year, it's a great time for a desk audit.

 The Most Common Desk-Related Issues
Forward head posture from monitors positioned too low or too far away, rounded shoulders from reaching for a keyboard or mouse that's too far away, and lower back strain from chairs that don't provide adequate support.

 Quick Wins for a Better Setup
Monitor height — the top of your screen should be roughly at eye level, so you're not constantly looking down. Chair support — your lower back should be supported, with feet flat on the floor (or a footrest if needed). Keyboard and mouse position — elbows should be close to your body at roughly 90 degrees, not reaching forward. Take breaks — even a great setup doesn't replace movement. Aim to stand and move every 30-45 minutes.

 Signs Your Setup Needs Adjusting
Recurring neck or shoulder tension by the end of the workday, headaches that build through the afternoon, and lower back stiffness when standing up after sitting.

 How Osteopathy Can Help
If desk-related tension has built up over time, osteopathic treatment can release tight muscles in the neck, shoulders, and upper back, while practical advice on your specific setup can help prevent the issue from returning.

Book online at nexusosteo.com.au for a check-up and personalised desk advice.