What is the best desk set up for back or neck pain?

Which desk accessories will help reduce back pain?

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(Approx 1-2 minute read)

By Dean Robinson (Dr of Chirorpactic)

ACHES AND PAINS?

Have you ever wrapped up a workday wondering why your neck feels stiff, your shoulders heavy, or your lower back just won’t settle? It’s a common experience for many of us, especially now we split our working week between offices, trains, kitchen tables, and everything in between.

Even small details, the way we sit, the height of our screen, the position of our mouse and keyboard, and how much (or how little) we move throughout the day, can gradually add up and create the perfect recipe for discomfort.

If any of this sounds familiar, your desk setup could be playing a far bigger role than you realise. Before you chalk your aches up to a bad night’s sleep, stress, or “just one of those days,” it’s worth checking in with the small habits and positions you repeat for hours.

There’s a ‘how to’ guide and a few products to help at the bottom of this article.

Is Your Desk Hurting Your Back? How To Spot Desk Related Pain

Here are five common signs your workstation might be quietly contributing to your discomfort:

• Neck pain - If your neck feels tight or achy by the end of the day, your screen height or sitting posture might be nudging your head forward more than you realise.
• Headaches - Those late-afternoon headaches aren’t always about dehydration or stress; More often than not they creep in because your neck and shoulders have been working overtime to keep you upright at your desk.
• Lower back ache - If your lower back starts to grumble after a few hours of sitting, it might be less about a “bad back” and more about the way your chair supports (or doesn’t support) your spine.
• Pain between the shoulder blades - That nagging ache between your shoulder blades is a classic sign your upper back is doing too much and usually because you’re rounding forward or reaching for your mouse without realising.
• Wrist/forearm pain - If your wrists or forearms feel sore after typing, your setup might be forcing them into awkward angles. Sometimes a simple switch to an ergonomic mouse or keyboard is all it takes to ease the strain.

So…What Is The Best Posture When You Work at a Desk?

The truth is that the best posture isn’t a perfectly straight spine or sitting bolt upright all day. Your best posture is your next posture. We get so caught up searching for the “right” way to sit that we forget the most important thing: your body is designed to move. Even the most ergonomic setup becomes uncomfortable if you stay in it for too long.

Your desk setup should let you move freely and avoid getting stuck in one position for hours. Even small shifts, stretches, and standing up regularly make a big difference in preventing aches and tension.

When you do sit, a few simple points can help keep your spine comfortable:

• 90/90/90 rule - Hips, knees, and ankles at roughly 90° to support good alignment. This may mean a footstool, adjustable chair or adjustable desk.
• Gentle lumbar (lower back) curve – Avoid overarching or overslouching; a small, supported lower back curve or support is ideal. Added lumbar support can help.
• Elbows and wrists – Keep elbows close to your body at roughly 90° and wrists in neutral.
• Screen – Around arms length away and eyes level or 30° down. Laptops will need ideally a riser and separate keyboard.
• Concentration – When we concentrate (i.e. spreadsheets) we hold our breath, tense the jaw and lean in. Remind yourself to relax the jaw, breath and move.
• Reach zone – Keep frequently used items within easy reach to avoid rounding your upper back or straining a shoulder. Most common issue is having the mouse too far away.
• Frequent movement – Shift, stretch, and stand regularly, even for a few seconds at a time. Avoid resting on elbows or hand under the jaw to rest your head for long periods.

A spine-friendly workstation doesn’t need to be complicated: your screen should be about an arm’s length away and at eye level, your feet flat on the floor (or on a footstool if needed), and your lumbar supported by your chair or a small cushion.

Pair these small adjustments with regular movement throughout the day, and you’ll give your body the best chance to stay comfortable, even after long hours at the desk. To make it even easier to maintain good posture and reduce strain, the right desk accessories can be a huge help. Tools like an ergonomic mouse or keyboard, a supportive chair, a footstool, or a monitor riser don’t just make your workstation more comfortable, they also support better alignment and make it easier to keep moving throughout the day.

Desk Accessories to Help Reduce Pain

Your desk doesn’t have to be the reason your back, neck, or wrists complain all day. With a few smart accessories, you can turn it into your ally, helping you stay comfortable, move freely, and even enjoy sitting down.

Click the links to get taken to the Amazon page of the ones we use in clinic - around to £10-£40 price point.

• Ergonomic mouse – Fits the natural curve of your hand, reducing wrist and forearm strain from hours of clicking. It also encourages smoother movements, helping tension stay at bay.
• Ergonomic keyboard – Keeps your wrists neutral and shoulders relaxed, so typing doesn’t feel like a workout. Split or tilted keys can reduce awkward hand angles and forearm fatigue.
• Lumbar support – Adds gentle lower-back support, helping maintain your spine’s natural curve. It prevents slouching and keeps your core engaged.
• Honeycomb cushion – Provides extra comfort and pressure relief, especially if your chair isn’t the plushest. It can also improve circulation and reduce stiffness during long sitting sessions.
• Monitor riser or laptop stand – Brings your screen to eye level, reducing neck craning and forward head posture. Keeping the top of the screen at eye level encourages a more upright, relaxed posture.
• Footstool – Helps keep hips, knees, and ankles at healthy angles if your feet don’t reach the floor. This small adjustment can reduce lower-back tension and improve overall comfort.

And just for fun…

• Dodecagon Desk Timer – Your desk’s new best friend encourages micro-breaks, supports healthy posture, and gives easily distracted brains a visual nudge without a phone alarm.

With just a few of these tweaks, your desk can stop working against you and start supporting you, making it easier to stay aligned, move often, and feel better throughout the day.

From Workstation To Well-Being

A few simple tweaks can completely change how your desk feels at the end of the day. Move a little, shift your posture, and add a few smart accessories and suddenly your workstation is working for you, not against you.

It’s not about sitting perfectly or never slouching. It’s about small adjustments, regular movement, and giving your body a chance to reset. Even a better keyboard angle, some lumbar support, or a quick visual timer can make a world of difference.

If you’re still feeling stiff, sore, or unsure where to start, a visit to us at Function Chiropractic can help. We can assess your setup, check your posture, and guide you on the best strategies to keep your spine happy, with both practical advice and hands-on care.

Your desk doesn’t have to be the enemy. With a bit of attention, a few clever tools, and a few stretches here and there, you can stay comfortable, focused, and maybe even start enjoying your time at your desk.

Book your Chiropractic Consultation Now

Please be aware that any signs of significant spinal pain or nerve complaints should be assessed by one of our Dr’s of Chiropractic to diagnose first.

Our clinic is based in central South Woodham Ferrers, with free parking and is easily accessible from Maldon, Chelmsford, Wickford, Danbury, Rayleigh, Wickford, Latchingdon and Southminster.