Desk Ergonomics That Actually Work: Simple Fixes to Beat Pain and Fatigue
If you spend most of your day at a desk, you’ve probably noticed the toll it takes — stiff neck, sore back, aching wrists, tired eyes. But here’s the good news: just a few small changes to your workstation can make a big difference in how you feel.
At Mountain Movement Chiropractic in Spearfish, SD, we often see patients struggling with preventable pain caused by poor desk ergonomics. Whether you work from home or in an office, here’s how to set yourself up for comfort, focus, and better health.
Why Does Ergonomics Matter So Much?
Your body isn’t designed to sit for long periods, especially in positions that stress your joints, strain your muscles, and limit your circulation. Poor desk posture can contribute to:
Chronic low back and neck pain
Headaches and jaw tension
Wrist and elbow strain
Shoulder tightness
Fatigue and decreased productivity
Ergonomics isn’t about expensive equipment — it’s about alignment and support. The goal is to keep your body in a neutral, relaxed posture that reduces stress on your joints and muscles.
Your Ergonomic Checklist: Simple Setup Tips
Here’s a breakdown of how to optimize your desk in under 10 minutes:
1. Chair Setup
Adjust the height so your feet are flat on the floor (or on a footrest) and knees are at 90 degrees.
Sit back fully against the chair with lumbar support for your lower back.
Armrests should allow your shoulders to relax and elbows to stay close to your body.
2. Monitor Position
Top of your screen should be at or slightly below eye level.
Place monitor about an arm’s length away.
Avoid dual monitors unless necessary — they can cause you to constantly twist your neck.
3. Keyboard and Mouse
Keep keyboard flat, and place it so your elbows are bent at 90 degrees and wrists are straight.
Position the mouse close enough that you don’t have to reach for it.
4. Desk Height
Your desk should allow your forearms to remain parallel to the floor when typing.
If your desk is too high, consider using a lower chair with a footrest or an adjustable keyboard tray.
5. Lighting and Screen
Use soft, indirect lighting to reduce glare.
Consider a monitor filter or “blue light” glasses to ease eye strain.
Follow the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds.
Do I Need a Standing Desk?
Standing desks can help reduce sitting time, but they aren’t a magic fix. Standing all day can also cause fatigue and strain. The key is to switch between sitting and standing throughout the day, and always maintain proper posture.
A sit-stand desk setup is ideal, especially when paired with short, regular movement breaks. Stretch, walk, or perform simple exercises every 30–60 minutes.
When to Seek Help for Pain
If you’ve optimized your workstation but still experience discomfort, it may be time to get checked out. Some postural issues go deeper than your desk setup — tight muscles, joint restrictions, or long-term imbalances could be contributing to your pain.
Chiropractic care can help improve joint mobility, reduce tension, and correct postural problems that are aggravated by desk work. At Mountain Movement Chiropractic, we combine hands-on adjustments with personalized movement strategies to help you feel and function your best.
Take Action Today
A few small ergonomic tweaks now can spare you years of discomfort later. And if you're already feeling the effects of long days at a desk, we're here to help.
📍 Mountain Movement Chiropractic – Spearfish, SD
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