There is no single "perfect" posture. The bigger problem is staying in any one position for too long. These changes help most people working at a desk:
Set up your workstation
- Top of the screen at, or slightly below, eye level
- Screen about an arm's length away
- Elbows relaxed by your sides, forearms supported
- Feet flat on the floor or a footrest
Move often
Change position every 30–45 minutes. Stand up, roll your shoulders and gently turn your head side to side. Brief movement breaks are more effective than trying to hold a rigid posture all day.
When to get help
If neck pain persists for more than a few weeks, spreads into your arm, or comes with pins and needles or weakness, book an assessment so the cause can be identified.
This article is general information and not a substitute for an individual assessment. If you have severe, worsening or unusual symptoms, please seek medical advice.