How to Set Up Your Desk: A Physio’s Guide to Ergonomics

Written By Andrew Adel Ishak

Whether you're working from home or in the office, your desk setup plays a major role in your physical health and productivity. Poor posture, uncomfortable chairs, and incorrect monitor height can all lead to neck pain, back issues, and repetitive strain injuries. At Brighton Physiotherapy Clinic, we often see the effects of poorly designed workspaces — and we're here to help you fix them.

Why Ergonomics Matter

Ergonomics is the science of designing a workspace to fit the user’s needs. A well-set-up desk can:

  • Reduce neck and back strain

  • Minimise wrist and shoulder tension

  • Improve focus and energy levels

  • Help prevent long-term injuries such as carpal tunnel syndrome or postural imbalances

Step-by-Step Guide to an Ergonomic Desk Setup

1. Start with Your Chair

Your chair should support your spine’s natural curves.

  • Adjust the height so your feet are flat on the floor (or on a footrest).

  • Knees should be at or slightly below hip level.

  • Use a chair with lumbar support or place a small cushion behind your lower back.

2. Desk Height

The desk or tabletop should allow your elbows to rest at a 90° angle when typing.

  • Wrists should be in line with your forearms — not bent up or down.

  • Avoid desks that are too high or low, as they can cause shoulder or wrist strain.

3. Monitor Position

Screen height is one of the most common issues we correct.

  • The top of your monitor should be at or just below eye level.

  • Keep the screen about an arm’s length away from your face.

  • Use a monitor riser or stack books if your screen is too low.

4. Keyboard and Mouse

Keep these close and at the same level.

  • Your wrists should stay straight while typing.

  • Use a keyboard tray or wrist rest if needed.

  • The mouse should be next to the keyboard — avoid overreaching.

5. Lighting and Screen Glare

  • Position your monitor to avoid glare from windows or lights.

  • Use a desk lamp with adjustable brightness to reduce eye strain.

Bonus Tips for Office Health

  • Take micro-breaks every 30–60 minutes. Stand, stretch, or walk around.

  • Try a sit-stand desk if you can — alternate between sitting and standing throughout the day.

  • Do regular posture checks — shoulders relaxed, ears aligned over shoulders, feet flat on the floor.

  • Incorporate desk stretches, like shoulder rolls, neck stretches, and wrist flexor stretches.

When to See a Physio

If you’re experiencing ongoing pain despite a good setup, it may be time to consult a physiotherapist. At Brighton Physiotherapy Clinic, we offer ergonomic assessments and personalised advice to help you work more comfortably and stay pain-free.

Andrew Adel Ishak