Woman working on a computer with a sore neck

Sitting at your desk can be a pain in the neck!

Many of us spend much of the day sitting at a desk and working on a computer. This can lead to poor posture, potentially causing neck discomfort or pain. Here are some helpful tips to reduce the risk.

April 29, 2021
Woman working on a computer with a sore neck

Chair position

  • The seat height should let you rest your forearms on your desk at about 90 degrees.  
  • Keep your feet flat on the floor and try to avoid crossing your legs.
  • The backrest of the chair should support your lower back so your spine stays in contact with the back of the seat.  


  • Place your computer monitor directly in front of you with the centre of the screen level with your nose.  
  • If you have dual screens, join them directly in front of you.  


  • Make sure your keyboard isn’t creeping forwards on your desk because your neck may follow too.  
  • Make sure your elbows remain comfortably in by your sides and forearms are rested on the desk.  


  • Consider connecting your laptop to a desktop screen while working.
  • Alternatively, raise the height of the laptop (using a raise or even a book) and use a wireless keyboard and mouse.  

Stand and walk around more

  • Try to spend at least an hour or two on your feet each day. One popular option is to use a standing desk.  
  • Set a silent alarm on your smartphone to go off every 30 minutes and walk for a few minutes. It may not be possible to get up every time the alarm goes off, but it will make you realise how long you’ve been sitting for.  

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