Ergonomic Desk Setup To Reduce Pain: Can Pilates Help?
Do you struggle to find a comfortable position at your desk? Do you suffer from back or neck pain at work? Are you wondering if Pilates can help improve your posture?
Since the outbreak of COVID in 2020, the number of people working from home or working in a hybrid setting has increased significantly, and for many, there is no turning back.
The office has become an integral part of the home, and long gone are the times when we thought a couple of weeks on the dining table, or an ironing board desk, would see us through!
Working long hours at a desk can contribute to aches, stiffness and discomfort, so an ergonomic home office setup is one useful part of creating a more comfortable working environment.
An ergonomic home desk setup should allow you to work comfortably while keeping your shoulders relaxed, your elbows supported, your screen at an appropriate height and your feet supported. However, there is no single ‘perfect posture’ that you need to maintain all day. Regular changes of position and movement breaks are just as important as how your desk is arranged.
Pilates can complement an ergonomic workstation by helping you build strength, mobility and awareness for the areas that can become stiff or fatigued during prolonged desk work.
Read on to find out our top tips for setting up your office ergonomically. Plus, some great Pilates exercises to combat your back and neck pain and improve your posture!
Ergonomic Desk Setup Checklist
An ergonomic set-up for a desk should include:
- An ergonomic desk chair
- Correct desk sitting ergonomics
- Adjustable screens
- Ergonomic keyboard and mouse
- Standing desk
- Suitable environment
| Area | What To Aim For |
| Chair | Feet supported and lower back supported |
| Hips/knees | Hips slightly higher than knees where comfortable |
| Desk | Allows relaxed shoulders and supported forearms |
| Elbows | Around 90° when using keyboard/mouse |
| Monitor | Directly ahead if it is your primary screen |
| Monitor height | Around eye level, adjusted to the individual |
| Keyboard/mouse | Close enough to avoid reaching |
| Laptop | Ideally used with a stand and separate keyboard/mouse |
| Standing desk | Same principles apply when standing |
| Movement | Change position regularly throughout the day |
Ergonomic Desk Setup
Correct desk sitting ergonomics are important for preventing back and neck pain. The main things to consider when analysing your desk are the height of the desk and how deep the desk is.
Make sure your desk is deep enough to provide support to your forearms, and that your elbows are not hovering in mid-air. Check that your desk is free from clutter - both on and under.
Ergonomic Desk Setup Diagram: What Should Your Workstation Look Like?
The diagram below shows the key features of an ergonomic computer desk setup. Rather than trying to hold yourself in one rigid position, use these points as a guide for creating a comfortable workstation that allows you to move and change position throughout the day.
How to Set Up Your Desk Ergonomically
When sitting or standing, the desk should be set at a height where your shoulders can rest in a comfortable, relaxed position and your elbows at a 90-degree bend with your forearms supported on the desk and your wrists in a comfortable position.
- If your space and budget allow for it, strongly consider a sitting to standing desk - more on this to come.
What Is the Ideal Desk Height for an Ergonomic Home Office Setup?
For an ergonomic office desk setup, an ideal desk height depends on a person’s height, position, chair height, leg-to-torso proportions, and keyboard/mouse position, so there isn’t one universal desk height for everyone.
How to Set Up an Ergonomic Office Chair
A supportive office chair is an important component in an ergonomic home office chair and desk setup. The following checklist will help when it comes to evaluating your current chair or help guide you when looking for a replacement.
- Make sure you can sit with your bottom all the way to the back of the chair. When you do this, check that your feet reach the floor.
- Check if your chair has a built-in lumbar support (an inward curve in the chair which helps to support your lower back). Make sure the lumbar support actually sits where it is supposed to, i.e in the small of your back.
- To know if the height of the chair is correct, look at the angle between your hips and knees. Try to sit with your hips slightly higher than your knees, which will help to reduce strain on your lower back.
- Assess the base of your chair. Is it deep enough to support your thighs? It's important that when your bottom is all the way to the back of the chair, you have a small gap between the edge of the chair and the back of your knees so that the chair does not compress or restrict blood flow. Note that some chairs have an adjustable base function. If you are particularly small or large, then consider buying a chair with this function.
- Top tip - If you are buying a new office chair, try to choose one that has many adjustable functions. This will allow you to customise the chair to your body.
Should You Use Armrests at Your Desk?
Armrests can be useful when they allow the shoulders to relax, but shouldn't force the shoulders upwards or prevent the chair from getting close enough to the desk.
How To Set Up Computer Screens Ergonomically
Having your computer screens set to the correct height and orientation is one of the biggest things you can do to ensure proper desk posture and prevent neck pain and headaches. The following checklist will help you to identify if your screen setup is accurate for you.
Ergonomic Desk Setup: Monitor Position & Two Monitors
Firstly, take note of how many screens you have. These days, it is common for people to have more than one screen. In order to have a good dual monitor ergonomic desk setup, it's important to understand how you interact with these screens.
If you find you have a ‘primary screen’ (one that you spend most time on), then it's best to place this screen directly in front of you. You can then place the secondary and/or tertiary screens to the side. These secondary and tertiary screens may contain material that you refer to every now and then while completing the main work on the screen in front.
Having your primary screen placed directly in front of you will help to prevent your head from turning slightly to the side, or your spine from rotating for prolonged periods of time. Keeping your head or spine rotated for long periods may contribute to discomfort for some people, particularly when combined with prolonged sitting and limited movement.
Ergonomic Desk Setup: Monitor Height
Consider how high your screens are. Ideally, the top of your screen should align with your eyes. This will help to keep your neck in a relaxed position.
Ergonomic Desk Setup: Monitor Distance
How far away are your screens? Your screens should be set up so that once you are in a supported sitting position close to the desk, they should be about an arm's length away. In particular, you want to avoid having your screen too far away, as this tends to make you lean forward and poke your chin out.
On this note, if you are unable to bring your screen any closer, or if you have reduced eyesight, then consider enlarging the font on your computer.
How to Create an Ergonomic Desk Setup for a Laptop
Laptops are fantastic for on-the-go work; however, they are not great for prolonged use. This is because the screen and keyboard are connected. As a result, if you have the keyboard at the correct height, you will get neck pain from constantly looking down.
On the other hand, if you have the screen of the laptop set to the correct height, you are going to experience shoulder, neck, and arm pain from having to constantly keep your arms elevated.
If a laptop is your only option, consider investing in a laptop stand and an external keyboard and mouse to get around this.
Ergonomic Desk Set Up: Other Things To Consider
Small props can be added to the workstation. These will vary from person to person and will be dependent on your body's needs, as well as the type of tasks your work involves.
External Keyboards And Mouse
When selecting a keyboard, consider what tasks you use it for. If you rarely use numbers, then a keyboard with a number pad on the right-hand side may not be right for you.
If you are using a mouse for prolonged periods, then it may be worth considering an ergonomic mouse. This will help place your shoulder, elbow and wrist in a ‘more neutral’ position.
When To Use A Footstool?
Footstools can be a great addition for people small in stature. If you are unable to lower the height of your desk, you can use a footstool to ‘raise the height of the floor’.
This allows you to have the correct set-up for your head, neck, and shoulders, while still allowing you to sit with your feet flat on the ground.
Document Holders
Document holders can be a great addition if your work involves reading papers or inputting information from paper to the computer. Having a document holder allows you to read off the paper without having to look down repetitively or for prolonged periods of time.
Ergonomic Standing Desk Setup
Sit-to-stand or standing desks are a brilliant way to combat some of the aches and pains that come with prolonged sitting. However, the ergonomic set-up for a standing desk is just as important as your sitting desk. As mentioned in the desk setup above, make sure the desk is set up to the height where you can rest with your elbows at 90 degrees, and your shoulders relaxed.
Check that the top of the screen is in line with your eyes. Note that this position may be different to your sitting position and will depend on your leg-to-torso ratio.
While standing, use this as an opportunity to move - scrunch your toes, rise up and down on your heels, or even do a few squats. The best posture is your next posture, so although sit-to-stand desks are amazing, make sure to mix up your positions throughout the day and vary between sitting and standing. Neither sitting nor standing is inherently ‘perfect’; changing position is the important part.
How Can an Ergonomic Desk Setup Help With Wrist, Back, Neck & Shoulder Pain?
An ergonomic desk setup can help reduce unnecessary strain on your body while you work by supporting a more comfortable and sustainable working position. However, there isn't one perfect posture or desk setup that will prevent pain for everyone. Your individual body, working tasks and how often you move throughout the day all matter.
A well-adjusted workstation should allow you to work with your feet supported, shoulders relaxed, elbows comfortably bent, and your screen positioned so that you don't need to repeatedly bend or rotate your neck. Making these adjustments can help reduce some of the physical demands associated with prolonged desk work.
Ergonomic Desk Setup for Back Pain
If you experience back pain while working at a desk, start by looking at your chair height, lumbar support and desk height. Your chair should allow you to sit comfortably with your bottom supported by the backrest and your feet supported on the floor or a footrest.
Try to avoid staying in exactly the same position for long periods, even if your sitting position feels comfortable. Regularly changing position, standing up and taking short movement breaks can be just as important as the equipment you use.
If you notice that your back pain is persistent, worsening or affecting your ability to work or exercise, speak to a qualified healthcare professional for individual advice.
Ergonomic Desk Setup for Neck Pain
Neck pain can sometimes be aggravated by a screen that is positioned too low, too far away or to one side. Your primary monitor should generally be positioned directly in front of you, so you aren't repeatedly turning your head while working.
The height and distance of your screen should allow you to work without constantly looking down or reaching your head forward. If you use two monitors, think about which screen you use most frequently and position this one directly in front of you.
Remember that screen position is only one part of the picture. Taking regular movement breaks and changing your position throughout the working day can also help reduce the amount of time your neck spends in one sustained position.
Ergonomic Desk Setup for Shoulder Pain
For shoulder discomfort, look at whether your workstation allows your arms to rest comfortably while you work. Your shoulders should be relaxed rather than constantly shrugged or held forwards, with your elbows comfortably bent and your forearms supported where possible.
If you use a mouse frequently, consider whether you are having to reach forwards or sideways to use it. Keeping your keyboard and mouse within easy reach can reduce the need for repetitive reaching.
An ergonomic mouse or keyboard may also be useful for some people, but the most appropriate setup will depend on your individual tasks, workstation and symptoms.
Ergonomic Desk Setup for Wrist Pain
For wrist discomfort, consider the position of your keyboard, mouse and forearms. Try to avoid working with your wrists held in an extreme bent position for prolonged periods.
Your keyboard and mouse should be positioned so that you can use them without repeatedly reaching forwards or sideways. Supporting your forearms on the desk can also help you maintain a more comfortable working position.
If you spend much of your working day using a mouse, switching between tasks and taking regular movement breaks can be useful. An ergonomic mouse may also be worth considering if your current setup requires you to hold your wrist or forearm in an uncomfortable position.
What Is The Best Environment To Work In?
So far we have discussed the material objects of your ergonomic desk setup. However, it's also important to consider your environment.
- Natural light: Do you have natural light? Unfortunately, this is not always available, especially if you live and work in a place like London. If natural lighting is not great, make sure you have sufficient artificial lighting.
- Taking breaks/going for walks: Consider taking a break for lunch to walk outside and soak up whatever natural light you can. This can also help with regulating your circadian rhythm and help achieve better quality sleep at night.
- Screen glare: Notice if there is any glare on your screen. Glare can lead to squinting, which will cause tightening of the muscles around your face and neck, and means you are more likely to poke your chin forwards.
- Noise: Loud noise tends to have the same effect, so if noise is an issue, consider wearing noise-cancelling headphones.
- Clean, tidy space: Finally, look at the space around you. Get rid of any clutter or things you don't need on or under your desk. It's important that you are not compromising your setup for the sake of your gym bag stashed underneath your feet.
Can Pilates Help Reduce My Pain And Improve My Posture?
The human body was never designed to be sat at a desk for hours on end. Regular micro breaks and physical activity outside of the workplace are important for maintaining overall health and fitness.
Pilates is an amazing way to counteract some of the aches and pains that develop as a result of sedentary work.
Many Pilates exercises focus on building core strength and strengthening the posterior chain (aka the muscles on the back of the body), which don't often work while sitting. In addition, Pilates is great for lengthening the hip flexors, hamstrings, and chest, all of which get tight when sitting at a desk for long hours
When Should You Seek Help for Desk-Related Back or Neck Pain?
Desk-related aches and pains are common, and they do not always mean that something is seriously wrong. However, if your back or neck pain is persistent, getting worse, affecting your day-to-day activities or not improving with changes to your workstation and regular movement, it is worth seeking advice from a qualified healthcare professional.
You should also seek professional advice if your pain is severe, keeps returning, or is accompanied by other symptoms such as numbness, tingling, weakness or changes in your normal movement. If you have experienced an injury or your symptoms are causing you significant concern, speak to your GP, physiotherapist or another appropriate healthcare professional.
A physiotherapist can help identify factors that may be contributing to your symptoms and assess your individual movement, strength and mobility. They can then recommend appropriate exercises or modifications to your workstation and daily activities.
If Pilates is appropriate for you, a Clinical Pilates instructor or physiotherapist can also help you adapt exercises to your individual needs. You don't need to wait until your pain becomes severe before asking for help - getting advice early can help you understand your symptoms and find appropriate ways to keep moving.
If you experience sudden severe pain, significant weakness or numbness, loss of bladder or bowel control, or other concerning symptoms, seek urgent medical attention rather than trying to manage the symptoms through exercise alone.
What Our Experts Say
I often see desk-related pain linked to a combination of poor set-up, prolonged sitting and lack of movement variety. An ergonomic workstation can reduce strain, but it will not replace regular movement.
Top 5 Pilates Exercises For Desk Workers:
If you spend much of your day sitting, these Pilates exercises can be used to introduce movement through areas that may become stiff or underused during prolonged desk work. The aim isn't to’undo’ sitting with five exercises, but to complement regular movement throughout your day.
Pilates Dart
Why try it? Dart encourages extension through the upper back and strengthens the muscles along the back of the body, making it a useful movement for people who spend much of the day sitting.
Pilates Mermaid
Why try it? The Mermaid encourages movement through the spine and opens the chest and sides of the body, making it a useful exercise for counteracting some of the stiffness that can come from spending long periods sitting at a desk.
Thread The Needle
Why try it? Thread the Needle encourages rotation through the upper back while moving the shoulder and arm, helping to improve thoracic mobility and ease some of the stiffness associated with prolonged desk work.
Hip Flexor Stretch
Why try it? The Hip Flexor Stretch targets the muscles at the front of the hips, which can become stiff after prolonged sitting, helping you restore movement through the hips and adopt a more comfortable standing and walking position.
Bridge
Why try it? Bridge strengthens the glutes and muscles along the back of the body while encouraging movement through the hips, making it a useful counterbalance to the prolonged sitting involved in desk-based work.
For exercises you can do sitting in your office chair, check out our blog on working from home.
Key Takeaways
- An ergonomic desk set-up can help reduce back and neck pain, especially if you work from home or spend long hours sitting.
- Your chair, desk and screen height all matter, with the aim of keeping your shoulders relaxed, elbows supported and screen at eye level.
- Laptops are not ideal for prolonged desk work, unless used with a laptop stand, external keyboard and mouse.
- Standing desks can be helpful, but only if set up correctly and used alongside regular movement.
- Pilates can help counteract the effects of sitting by improving posture, strengthening the back of the body and stretching areas that commonly become tight.
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Conclusion
A good ergonomic desk set-up can make a big difference to how your body feels during and after the working day. Your chair, desk, screen, keyboard, mouse and overall environment all play a role in reducing unnecessary strain on your neck, shoulders, back and hips.
However, ergonomics is only one part of the picture. The body is designed to move, not stay in one position for hours. Regular micro-breaks, changes in position and movement throughout the day are just as important as having the right chair or screen height.
Pilates can be a great way to support desk workers because it helps strengthen the muscles that are often underused when sitting, while improving mobility through the spine, hips and chest. Exercises such as dart, mermaid, thread the needle, hip flexor stretch and bridge can all help you feel more mobile, supported and comfortable.
Try a Class with Complete Pilates
If you want to experience the Complete difference and discover the benefits of one-to-one or small group Pilates, book a session at one of our London or Norfolk studios today. Not able to make it to one of our studios? We've got online options to suit you anywhere, anytime.
Our physiotherapist-led Pilates studio in Chelsea, our Angel Pilates studio, our Pilates studio in City, and our Norfolk Pilates studio in East Anglia offer a highly tailored approach to your Pilates training. Whether your goal is to manage a health condition, rehabilitate from an injury or to improve your strength and fitness, Complete Pilates is the studio for you.
Related Blogs:
- How To Prevent Back Pain While Working From Home
- Pilates For Posture – Is Pilates Good For Posture?
- How To Exercise When You Are Working From Home
- Pilates For Neck Pain
- Pilates For Upper Back Pain? 9 Effective Stretches For Upper Back Pain
Education is key
These blogs are designed to give information to everyone; however, it is important to remember that everyone is different! If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve.
If you are not sure whether this is for you, simply get in touch. We are here to help!
FAQs
What is the best ergonomic desk set-up?
A good ergonomic desk set-up should allow you to sit with your feet supported, hips slightly higher than your knees, elbows at around 90 degrees and forearms supported. Your primary screen should be directly in front of you, with the top of the screen at eye level. However, remember that movement is medicine, so it is important that no matter how well or comfortable your setup is, you need to regularly shift around.
Can a poor desk set-up cause neck and back pain?
Yes, a poor desk set-up can contribute to neck, shoulder and back pain, especially if you sit for long periods. Screens that are too low, desks that are too high or unsupported arms can all increase strain. If your job is mainly screens, getting regular eye tests is also really important, as this can alter your posture.
Is a standing desk better than sitting?
A standing desk can be helpful, but it is not automatically better. The key is to vary your position throughout the day, moving between sitting, standing and short movement breaks.
Is using a laptop bad for posture?
Using a laptop for long periods can be problematic because the screen and keyboard are attached. This often means you either look down too much or lift your arms awkwardly. A laptop stand, external keyboard and mouse can help improve your set-up.
Can Pilates help with desk-related back and neck pain?
Pilates helps by strengthening postural muscles, improving spinal mobility and stretching areas that often become tight from sitting, such as the hip flexors, hamstrings and chest. It can also improve body awareness, helping you move and sit more comfortably.
Published 21 Sep 2023 · Updated 29 Oct 2026