Ergonomics at Work: How to Set Up Your Desk to Avoid Pain

By Dr. Vinayaraj M. Kelagadi – Orthopaedic & Spine Specialist, Kossin Care, Bangalore

In today’s world, many of us spend hours at a desk—whether working from home or in an office. While this may seem harmless, poor desk ergonomics can silently lead to neck pain, shoulder stiffness, backaches, and even long-term spinal issues. At Kossin Care, we often see patients whose posture habits at work are the root cause of their discomfort. The good news? With a few adjustments, you can create a workspace that supports your body and prevents pain.

1. Chair Position – Support Your Spine

• Choose the right chair: An adjustable chair with lumbar support keeps your lower back in its natural curve.

• Height matters: Your feet should rest flat on the floor (or on a footrest), with knees bent at a 90° angle.

• Sit back fully: Avoid perching on the edge; let the backrest do its job.

2. Desk Height – Keep Elbows Relaxed

• Your desk should be at elbow height when you sit.

• Forearms should be parallel to the ground, and shoulders should stay relaxed—not hunched up.

3. Monitor Placement – Protect Your Neck

• Eye level: The top of your screen should be at or slightly below eye level.

• Keep the monitor at arm’s length (about 50–70 cm away).

• Avoid tilting your head forward; this “text neck” position strains your cervical spine.

4. Keyboard & Mouse – Reduce Wrist Strain

• Keep them close to your body to avoid overreaching.

• Wrists should remain straight, not bent upward or downward.

• Consider an ergonomic keyboard and mouse for comfort.

5. Take Movement Breaks

Even the best desk setup can’t replace movement.

• Stand, stretch, or walk every 30–45 minutes.

• Try simple desk stretches for your neck, shoulders, and lower back.

6. Lighting & Screen Glare

• Avoid placing your monitor directly in front of a bright window.

• Use soft, balanced lighting to reduce eye strain.

Why Ergonomics Matters

Ignoring desk ergonomics can lead to musculoskeletal disorders, chronic pain, and reduced productivity. A proper setup keeps your spine aligned, reduces strain, and boosts overall comfort—so you can work better and feel better.

💡 Dr. Vinayaraj’s Tip:"Your spine is designed to move, not to stay still for 8 hours a day. Make your workstation work for you—not against you."

At Kossin Care, Bangalore, we specialise in treating spine, back, and joint conditions—and we strongly believe prevention is the best medicine. If you’re experiencing persistent pain, early consultation can save you from future complications.

🩺 About Dr. Vinayaraj M. Kelagadi,

Consultant Orthopaedic & Spine Surgeon, MBBS, MS (Ortho), Fellowship in Spine Surgery, Kossin Care, Bangalore Expert in spine injury management, posture correction therapy, and minimally invasive spine procedures.