Desk & Posture Checklist

Simple changes to your workstation and daily habits that many people find make long days at a desk more comfortable.

Set up your workstation

Work through these four checks at your desk. Small adjustments can make a noticeable difference to how you feel at the end of the day.

Your chair

Sit with your feet flat on the floor (or on a footrest) and your knees roughly level with your hips. Sit back so the backrest supports your lower back, rather than perching on the front edge.

Your screen

Position the top of your screen at or just below eye level, about an arm's length away. If you work on a laptop for long periods, a laptop stand with a separate keyboard and mouse lets you raise the screen without hunching.

Keyboard & mouse

Keep them close enough that your elbows rest by your sides, bent at around 90 degrees, with your wrists straight and shoulders relaxed rather than reaching forward.

Lighting

Reduce glare by placing your screen side-on to windows. Squinting or leaning in to see the screen often pulls your head forward without you noticing.

Phone & tablet habits

• Lift your phone towards eye level rather than dropping your head to look down.
• Use a stand for video calls, reading or watching.
• For long calls, use headphones or speaker mode instead of holding the phone between your ear and shoulder.

Move often

Even a well set-up desk is best enjoyed in short stretches. Your best posture is often your next one.
• Change position every 30 to 45 minutes.
• Stand up for phone calls and walk to refill your water bottle.
• Try a few movements from our 5-minute mobility routine.

Try the mobility routine

When to get advice

If you have pain that is getting worse, lasts more than a few weeks, or comes with numbness, tingling or weakness, speak to a registered health practitioner. Seek urgent medical care for pain after a fall or accident, or with fever, unexplained weight loss, or changes to bladder or bowel control.

This resource is general information only and is not a substitute for individual advice. Prepared by Dr Emma Cormack (Chiropractor), Vital Chiropractic, Mona Vale.

Want a hand with your setup?

Book an appointment with Dr Emma at Vital Chiropractic in Mona Vale to talk through your work habits and how you're feeling.

Book now

Vital Chiropractic
Suite 4, 1767 Pittwater Road,
Mona Vale NSW 2103
emma@vitalchiropractic.com.au

Vital Chiropractic

Founded by Dr Emma Cormack, an Australian registered chiropractor and kinesiologist.

Suite 4, 1767 Pittwater Road, Mona Vale NSW 2103

Opening hours

Open Monday – Friday
Closed Saturday & Sunday