Are you a desk jockey? If you spend any portion of your day at your desk on the computer, you may (or may not) have given at least some thought to your positioning. In general, it is better to move throughout your day instead of sitting in one position for 8-10 hours in a row. The body just doesn’t like this and can create pain particularly in the neck and midback, but if absolutely necessary, let’s talk about some ways you can set yourself up for success:


  1. The very top of the computer monitor should be positioned approximately 2-3 inches above eye level and directly in front of you.
  2. Arm rests of your chair should sit just below your elbows when bent (hint: make sure you aren’t shrugging or hiking your shoulders when measuring this).
  3. Ensure you have some sort of lumbar support. Good lower back positioning sets up the midback and neck for success as well. If this is not available, a rolled up towel or sweater can work great here.
  4. The chair height should allow knees to sit just below the level of the hips.
  5. Feet should be flat on the floor.
  6. Breathing should be relaxed, in through your nose and out through your mouth. Do your best to breathe through your belly instead of allowing your shoulders to elevate with each breath.


Often times, sitting long periods at work can create neck pain or headaches. If you want to learn more about this, desk posture, or other interventions appropriate for you, come check out our workshop on February 23rd from 9-10 AM, 2019  to hear more about neck pain, how to help, and avoid entirely in the future! Register HERE.

Jake Kelso PT, DPT


Chandler Physical Therapy is a family owned and operated Physical Therapy clinic in Chandler, Arizona. We treat active adults who are looking to keep themselves pain free and active through exercise and healthy living.
If you have any questions, please feel free to comment below and ask or, we have a Free Discovery Visit (Half Hour) that allows you to sit down, one on one with a therapist to discuss what you have going on to find out if physical therapy is a good fit for you. Check it out below:

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