Setting Up Your Workspace for Posture Success
I once had a patient who kept coming back with stubborn neck pain. I’d treat it, get him feeling better… and then a week later, the pain was back in his neck.
That’s what I call a “you problem” when it’s not just about what I can fix in the clinic, but what you’re doing every single day that’s causing the pain.
In his case? The culprit was simple: his monitor setup. By shifting his main monitor of a double monitor situation, just two inches to the left, the rightsided neck pain disappeared.
That’s how powerful your workspace setup is. It can make or break your posture, your comfort, and your long-term health.
So whether you’re working from home, back in the office, or a mix of both, here’s how to set up your desk for posture success
Get Your Monitor at Eye Level
Stop scrunching down to look at your screen! Your monitor should be directly in front of you at eye level.
For laptops: raise it with a stand or even a stack of books.
For desktop setups: double monitors can help if you multitask frequently.
This keeps your neck in neutral and helps prevent that dreaded “tech neck.”
Use a Separate Keyboard + Vertical Mouse
If you raise your laptop to eye level, you’ll need a separate keyboard so your wrists and forearms can stay neutral and elbows remain at 90 degrees.
Add a vertical mouse to reduce strain on your wrist and forearm. Small adjustments here = big relief later.
Support Your Feet
Whether sitting or standing, your feet should be supported:
Sitting: keep feet flat on the floor (or use a Adjustable Foot Rest).
Standing: use a padded mat to reduce strain on knees, hips, and back. Bonus—place one in your kitchen if you stand a lot while cooking
For goddess sakes don't sit on your legs.
Find a Good Chair
You don’t need the fanciest ergonomic chair on the market, you just need one that supports proper alignment.
Your hips should sit slightly above your knees
Armrests should adjust to keep your shoulders relaxed
Elbows should rest at a 90-degree angle with forearms supported
👉 Pro tip: If you don’t have the “perfect” chair, you can hack it! Use a small pillow to raise your hips above your knees or to support your low back.
Follow the 20/20/20 Rule
Every 20 minutes, look at something 20 feet away for 20 seconds. This gives your eyes and body a reset from screen strain.
Alternate Between Sitting + Standing
If possible, use a sit-stand desk or a desktop riser to switch positions during the day.
Standing reminds your body to move, but keep your pelvis neutral—don’t lock out your knees or sway into your low back. Alternate for best results.
Household Hacks (Budget-Friendly Adjustments)
Don’t want to buy all new equipment? No problem.
Stack books to raise your laptop or monitor
Use a tall dresser or countertop as a makeshift standing desk
Use pillows for hip height or back support
Final Thoughts
Your posture is an output of your setup. Small tweaks add up to less pain, better focus, and more energy.
If you’ve tried these adjustments but are still dealing with stubborn neck, back, or shoulder pain don’t just push through it. Reach out to us at Empower Movement PT. We’ll help you reset your posture and keep your body working as hard as you do.