Overview

Why ergonomics matters

Ergonomics is about fitting the task to the person. The body generally copes well with movement and variety, but tends to complain about sustained, awkward positions held for long periods. Desk-related neck, back, shoulder and wrist symptoms are common — and often improve with simple changes.

The single most important principle is this: your best posture is your next posture. No position is ideal if you hold it all day. A reasonable set-up plus regular movement beats “perfect” posture held rigidly.

Please note: This page offers general guidance. Pain that is severe, persistent, or spreading — or that comes with numbness, weakness or pins and needles — should be assessed.
Desk setup

Setting up your workstation

A few minutes spent adjusting your chair, desk and screen can prevent hours of strain. Aim for a relaxed, supported posture with your screen and hands in comfortable positions.

A comfortable starting point

  • Chair: hips and knees roughly level, feet flat on the floor or a footrest, lower back supported
  • Desk height: forearms roughly parallel to the floor when typing, shoulders relaxed
  • Screen height: top of the monitor at about eye level, about an arm’s length away
  • Screen position: directly in front of you to avoid sustained twisting of the neck
  • Documents: use a document holder near the screen if you copy-type often
Please note: If your employer offers a workplace ergonomic (DSE) assessment, it’s worth taking up. These are general pointers, not a substitute for one.
Hands & wrists

Keyboard, mouse & neutral wrists

Wrists and forearms are happiest in a neutral position — not bent up, down or sideways for long periods. Small adjustments can ease wrist, hand and elbow discomfort.

Reducing wrist strain

  • Keep wrists straight and relaxed, with elbows close to your sides
  • Position the mouse close to the keyboard so you don’t reach
  • Type and click with a light touch; avoid resting on hard edges
  • Consider a supportive keyboard or mouse if you have ongoing symptoms

For hand, wrist and elbow problems, see our conditions treated section.

Please note: Persistent numbness, tingling or weakness in the hand can have specific causes and should be assessed rather than self-managed indefinitely.
Posture

Posture & movement through the day

There is no single “correct” posture to hold all day. Comfortable, varied positions and regular movement matter more than sitting bolt upright.

Practical habits

  • Change position regularly — shift, stand, stretch and walk
  • Keep the screen in front of you so your neck isn’t turned or tilted for long
  • Relax your shoulders away from your ears, especially when concentrating
  • Don’t cradle a phone between ear and shoulder — use a headset or speaker
Please note: “Bad posture” is rarely the sole cause of pain. If symptoms persist despite sensible changes, a personalised assessment can help find the contributing factors.
Devices

Laptops, tablets & phones (“tech neck”)

Laptops force a compromise: if the screen is at the right height, the keyboard usually isn’t. Long periods looking down at devices can load the neck and upper back.

Working better with devices

  • For longer laptop work, raise it on a stand and add a separate keyboard and mouse
  • Bring your phone up towards eye level rather than dropping your head down
  • Take frequent breaks from small screens and vary your position
  • Avoid long sessions working from a sofa, bed or lap
Please note: Occasional device use is fine for most people. It’s the prolonged, sustained postures — without breaks — that tend to cause trouble.
Sit-stand

Sit-stand working

Alternating between sitting and standing adds welcome variety to the working day. The benefit comes from changing position regularly — standing still all day is no better than sitting all day.

If you use a sit-stand desk

  • Alternate between sitting and standing through the day rather than committing to one
  • When standing, keep the screen at eye level and elbows at a comfortable height
  • Use a supportive, non-slip surface and comfortable footwear
  • Build up standing time gradually if you’re not used to it
Please note: If you have a circulatory, joint or pregnancy-related condition, check with your healthcare professional about how long to stand.
Movement breaks

Micro-breaks & simple desk stretches

Frequent short breaks are one of the most effective things you can do. A common, sensible habit is to change position or move briefly every 30–45 minutes.

Easy movement snacks

  • Stand up, walk a few steps, or fetch a glass of water
  • Gentle neck and shoulder rolls, and shoulder-blade squeezes
  • Stand and ease backwards gently to counter prolonged sitting
  • Look away from the screen periodically to rest your eyes

For general activity and strength advice, see our general sports advice.

Please note: Stretches should feel gentle, never painful. Stop anything that provokes sharp or spreading symptoms and seek advice.
Lifting

Lifting & carrying safely

Whether at work or home, sensible technique reduces the chance of straining your back — though it’s reassuring to know the back is strong and resilient, not fragile.

Sensible technique

  • Plan the lift and clear your route first
  • Keep the load close to your body
  • Use your legs, keep a relaxed back, and avoid twisting while lifting
  • Get help or use equipment for heavy or awkward loads
  • Build strength over time so everyday lifting feels easier
Please note: Sudden severe back pain with leg weakness, numbness around the saddle area, or loss of bladder or bowel control is a medical emergency — call 999 or attend A&E immediately.