If you spend four or more hours a day sitting at a desk, you’ve likely felt it: that stubborn, persistent ache at the base of your neck or across your shoulders by 3:00 PM. Whether you’re working in a traditional corporate office or at a remote setup at home, static posture and improper ergonomics take a heavy physical toll over time.

The good news? Relief doesn’t require spending hundreds of dollars on fancy ergonomic furniture. As occupational therapists, we look beyond posture alone. We evaluate how your work habits, daily routines, task demands, and physical environment interact. Often, small, practical adjustments using everyday items around your house can make a world of difference. Here are five simple changes you can make right now.

Tip 1. Elevate your screen to eye level

The Problem: When your monitor sits too low, you’re more likely to crane your head forward or look down for long periods, increasing the workload on the muscles that support your neck.

The Fix: Stack a few thick textbooks or a sturdy board game under your monitor or laptop stand. The top third of your screen should line up directly with your eye level when you sit up comfortably.

Bonus Tip: If using a laptop on a stack of books, plug in an external keyboard and mouse so your hands can remain low and relaxed.

Tip 2. Add lumbar support with a rolled towel

The Problem: Most dining chairs or standard office chairs lack lower-back support. Slouching in your lower spine forces your head and neck forward to compensate.

The Fix: Take a small bath towel, and roll it up tightly. Place it horizontally behind the small of your lower back. This supports your spine’s natural curve and keeps your neck aligned above your shoulders effortlessly.

Tip 3. Check your elbows and forearms

The Problem: Reaching forward for your mouse or typing with arms floating in mid air forces your upper trapezius muscles to work for long periods throughout the day.

The Fix: Pull your chair closer to your desk so your elbows rest comfortably at a 90-degree angle close to your sides. Rest your forearms on the desk surface or armrests so your shoulders can drop and relax completely. If your job involves frequent mouse use, consider alternating tasks throughout the day when possible to reduce repetitive strain on the same muscle groups.

Tip 4. Adjust your chair height with a footrest

The Problem: If your feet don’t rest flat on the floor, your hips tilt, pulling your spine out of alignment and increasing tension all the way up to your neck.

The Fix: If you raise your chair to reach your desk properly and your feet are dangling, slide a yoga block, a low step stool, or a thick book under your feet. Supporting your feet can improve overall sitting posture and may help reduce unnecessary strain throughout your body.

Tip 5. Build movement into your workday

The Problem: Even a perfect ergonomic setup becomes damaging if you stay frozen in one position for hours on end. Static postures reduce blood flow to your muscles.

The Fix: One simple strategy is the 20-20-20 rule. Every 20 minutes, take 20 seconds to look at something 20 feet away. While doing this, perform two slow shoulder rolls backward and gently tuck your chin (like making a slight double chin) to reset your neck alignment.

Remember: there isn’t one “perfect” posture to maintain all day. Movement is just as important as ergonomics. 

Rather than trying to maintain one “perfect” posture all day, aim to change positions regularly. Standing for a few minutes, walking to refill your water bottle, or taking a brief stretch break between meetings can help reduce muscle fatigue and improve circulation.

Frequently asked questions about office ergonomics

What is the best position for working at a computer?

There is no single position to maintain all day. A workstation that suits your body, good support and regularly changing positions can help improve your comfort and reduce fatigue.

How high should my computer screen be?

In general, the top third of your screen should be approximately at eye level when you are sitting comfortably. The goal is to be able to look at your screen without constantly having to lift your head up and down.

Can an occupational therapist assess my workstation?

Yes. An occupational therapist can assess your workstation, tasks and work habits to identify factors that may be contributing to your discomfort. They can then recommend ergonomic adjustments and strategies adapted to your work and your needs.

A workstation that works for you

Despite these adjustments, is your neck pain still bothering you? Does your workstation remain uncomfortable, or have certain tasks become more difficult to perform?

An occupational therapist can assess your tasks, work environment and habits to help find solutions that fit your needs and your day-to-day reality.

The goal isn’t to find the perfect posture, but to help you work more comfortably while incorporating more movement and variety into your day.

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