setting up your desk

Setting up Your Desk

Mohsen Rafieian B.Sc. PT, M.Sc. Anat. MCPA Blog

Your desk setup can impact your posture and comfort. Therefore, it is important to calibrate it to your body.

Proper desk height is necessary to ensure comfort and avoid injury. Using a desk that is too short will result in Forward Head Posture, Rounded Shoulders and Hunching Over. This leads to neck, upper back and lower back pain. If your desk is too high, this may lead to elevation of the shoulders, which causes stiffness and pain of the neck and shoulders. It is important that the desk height is set to your sitting elbow height so that when you are sitting behind your desk, your elbows are almost in line with the desk surface.

Other considerations are suggested as bellow:

  • Arrange items used commonly on your dominant side, to avoid unnecessary repositioning (from reaching over repeatedly) during work.
  • Make sure the source of light in the room is towards your dominant side. This is important because it prevents the shadow from blocking your view.
  • If using the phone frequently, it is important to use a headset to avoid strain on the neck from resting the phone on your shoulder.
  • If seeing clients in an office setting, make sure that they are seated in front of you, to avoid turning sideways for a long period of time.