Desk Job? Don’t Let Your Posture Suffer!

Do you spend hours each day sitting at a desk, staring at a screen? You're not alone - and you're also not alone if you find yourself dealing with tight shoulders, a sore neck, or a stiff lower back by the end of the day.

While desk jobs are a part of modern life for many of us, they don’t have to come with daily discomfort. Poor posture is one of the most common causes of ongoing musculoskeletal pain, especially for those in sedentary or screen-heavy roles. The good news? You can protect your posture and prevent pain with just a few simple adjustments.

At LMH Optimal Therapy, we regularly help patients who are struggling with posture-related issues. Whether you're working from home or in an office environment, here are three easy and effective posture tips to help you sit smarter and feel better.

Chair Height & Lumbar Support

Your chair is the base of your workstation. If it’s not set up correctly, everything else can fall out of alignment.

✅ Feet flat on the floor – This creates a strong, grounded base for your body. Your knees should be level with or slightly lower than your hips.

✅ Add lumbar support – Support the natural curve in your lower back by using a small cushion or a purpose-made lumbar roll.

✅ Adjust the seat height so you’re not reaching up or down to your desk.

❌Avoid dangling feet, perching on the edge, or leaning back unsupported – these habits can increase lower back strain and fatigue.

Top tip: If your feet don’t comfortably reach the floor, use a footrest, box, or even a stack of sturdy books to ensure full support.

Screen at Eye Level

Your screen position is a key factor in neck and shoulder health. Many people experience chronic neck tension simply because they’re looking down at a laptop all day.

✅ The top of your screen should be at or just below eye level – so your neck stays in a neutral, upright position.

✅ Raise your laptop with a stand or stack of books to bring it to eye level. Use an external keyboard and mouse if needed.

✅ Keep your monitor directly in front of you, about an arm’s length away.

❌ Avoid hunching forward, craning your neck, or tilting your chin down – these postures lead to long-term strain.

Quick posture check: If your head is poking forward or tilted down for more than a few minutes at a time, it's time for a screen adjustment.

Keyboard & Mouse Positioning

Even small misalignments in hand and arm position can lead to big problems - think carpal tunnel, shoulder tension, and upper back fatigue.

✅ Keep your elbows bent at 90 degrees and tucked close to your sides.

✅ Your wrists should stay neutral - not bent upward or downward - and rest lightly on a support or the desk.

✅Position your mouse and keyboard within easy reach, at the same level.

❌ Avoid stretching, reaching, or lifting your shoulders while working - this creates unnecessary muscle strain.

Helpful tip: Try placing your mouse on a mousepad with wrist support to encourage proper positioning throughout the day.

Why These Small Changes Matter

You don’t need a fancy ergonomic chair or a full home office makeover to see results. Implementing these small, smart changes can:

✔️ Prevent and relieve tension headaches

✔️ Reduce upper and lower back pain

✔️ Improve breathing and circulation

✔️ Enhance concentration and productivity

✔️ Promote better long-term spinal health

Over time, better posture becomes second nature - and your body will thank you for it!

Still Feeling the Strain?

Sometimes, even with the best workstation setup, your body may need a helping hand. If you’re experiencing persistent aches, stiffness, or discomfort while working at your desk, it could be a sign that your body’s alignment needs attention.

At LMH Optimal Therapy, we provide professional posture assessments and chiropractic care designed to:

✨ Improve spinal alignment

✨ Relieve tension and pain

✨ Support better ergonomics and movement patterns

✨ Prevent future injuries and discomfort

Whether you're just starting to notice postural issues or you've been dealing with desk-related discomfort for years, we're here to help you feel - and move - better.

Book your consultation today and take the first step toward a healthier, more comfortable work life. Your spine will thank you!