How Should I Sit At Work?

Seating position at work is something we all know we need to be conscious about, but do we ever actually sit in the right way? My general rule is that if it isn't comfortable then it probably isn't right for you... but that doesn't mean you should be sat on the sofa with a laptop!

Seating Position

You should be sat at a height which means your shoulders and elbows can be in a relaxed position. If you need to raise the height of your chair to achieve this, remember to use a footrest to keep your foot position just right.

Ideally, you should have your knees at a 90 degree angle with your feet flat on the floor or footrest.

Screen Position

Try placing your screen about an arms length away from your sitting position, with the top of the screen level with your eyes (you may need a monitor stand to achieve this). Having your screen at the wrong height can cause you to put extra pressure on your neck muscles, which may lead to tightness and even headaches.

Your monitor should also be directly in front of you, try not to have to turn your head to look at the screen as doing this for prolonged periods may lead to tight muscles and stiffness in the neck.


Placing your keyboard about 4-6 inches from the edge of the desk will help to keep it close enough to make sure you're not reaching for it, while keeping plenty of space for your wrists to be supported. Your forearms should be parallel to the floor, forming an L-shape at your elbow.

You could also use a wrist rest at your keyboard to give you some support and prevent your wrists being extended for long periods.


Keep your mouse comfortably close, try not to be reaching for it.

A wrist rest for your mouse can also be very useful, it will help to keep your forearm relaxed as you wont be holding your wrist at a funny angle.

You could also consider trying an ergonomic mouse - while it may seem strange at first, they are again really good at keeping your forearm in a more neutral/natural position.


If you're on the phone a lot during your job, it may be worth considering using a headset. This can help to reduce neck strain, particularly if you need to type while talking - DO NOT hold your phone between your shoulder and ear!


Okay, so breaks don't have anything to do with your physical desk set-up, but they are very important! Short regular breaks are better than fewer longer breaks. You could try planning phone calls at regular intervals or take a quick trip to the printer (making a cuppa is also acceptable!).

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