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Work Smarter. Sit Better. Move More.
If you spend hours working at a desk, small changes to your workstation can make a big difference in how your neck, shoulders, and upper back feel.
As a Doctor of Physical Therapy, I’ve created this simple, printable checklist to help you improve your desk setup and reduce unnecessary strain throughout your workday.
Whether you work from home or in an office, this guide gives you practical tips you can use in just a few minutes.
What You’ll Learn
✔ Proper monitor height
✔ Ideal chair position
✔ Keyboard and mouse placement
✔ Sitting posture tips
✔ Foot positioning
✔ Simple movement reminders throughout the day
✔ A quick 60-second desk reset
Your Desk Setup Could Be Contributing to Your Pain
Many people spend hours each day sitting at a computer, often without realizing how their workspace habits affect their body.
A forward head posture, rounded shoulders, and poor desk positioning can contribute to neck tension, upper back stiffness, shoulder discomfort, and even low back pain.
The good news? Small adjustments to your workspace can create meaningful changes.
3 Signs Your Desk Setup Needs Fixing
1. Your Head Drifts Forward
Your ears should generally line up closer to your shoulders. If your chin constantly moves toward your screen, your neck muscles may be working harder than they need to.
2. Your Shoulders Feel Tight by the End of the Day
Rounded shoulders and prolonged reaching can increase stress on the neck and upper back.
3. You Feel Stiff When You Stand Up
Long periods of sitting can reduce movement variety and make your hips, spine, and shoulders feel restricted.
Quick Desk Fixes
5 Simple Desk Adjustments You Can Make Today
✅ Raise your monitor closer to eye level
✅ Keep your keyboard and mouse close
✅ Support your feet on the floor
✅ Keep your elbows near your sides
✅ Take movement breaks throughout your day
Want a simple checklist you can use while adjusting your workspace?
Additional PT Resources:
Sitting All Day? Your Body Needs Movement Too
Improving your desk setup is a great first step, but your body was designed to move. Regular mobility work, strength training, and movement breaks can help support your posture and keep you feeling your best.
Read More: Why Strength Matters After 40
Experiencing Low Back Pain From Sitting?
A strong core is about more than getting abs. Your core helps support your spine, improve movement control, and handle everyday activities with more confidence.
PT Recommended Home Workout Equipment
In order to implement a home exercise program, you only need a few pieces of equipment. Check out my recommendations.
PT-Recommended Tools to Support Your Workspace
Sometimes a small change to your environment can make a big difference. These are tools I personally recommend for improving comfort, mobility, and recovery.
If your screen sits too low, you may find yourself constantly looking downward. Raising your monitor closer to eye level can help create a more comfortable workspace.
Sitting for long periods can leave your hips and shoulders feeling stiff. Resistance bands are a simple way to add movement and strength training at home.
Recovery matters, especially when your body feels tight after long periods of sitting. A massage gun can be a useful tool for temporary muscle relaxation and recovery when used appropriately.
This is my preferred lumbar support pillow. I have personally used this support pillow for over 20 years.
Under the desk foot support provides your lower extremities, hips, and pelvis with the alignment needed to maintain appropriate positioning while seated at your desk for extended periods of time.
Ready to Build a Stronger, More Resilient Body?
Your desk setup is one piece of the puzzle. Strength, stability, and mobility help your body feel better during everyday activities.
Designed by a Doctor of Physical Therapy
After nearly 25 years as a physical therapist, I’ve seen how small daily habits can influence pain, mobility, and long-term health.
This checklist was created to help you make simple, practical changes to your workspace — without expensive equipment or complicated solutions.