How To Relieve Neck and Back Pain While at Work

wooden laptop riser - Readyriser from ReadydeskIf you're like many people, you probably spend much of your day sitting at your desk. Many people accommodate to their workspace instead of adapting their workspace, causing prolonged neck and back pain. There can be some relief, though, through practices that will add variety to your day and keep you moving. Read on to learn how to relieve neck and back pain while at work through some quick setups and techniques.


When sitting at your desk, keep your feet flat on the floor and keep your back flush against the chair. Your head should be in a neutral position with the ears directly above the shoulders. To help avoid rounding your lower back, which can cause your head and shoulders to slump forward, adjust the height of your chair to allow your thighs to angle down slightly. This position keeps your weight ideally distributed through your sit bones, located on the lower portions of your hips.

Monitor Height and Keyboard Placement

Place your computer monitor directly in front of you with your nose's center at your screen level. If the monitor is angled too low, you will turn your head downward and increase the strain on your neck. If you work primarily on a laptop, use a secondary monitor if possible. Position the keyboard close enough to you so your elbows are bent at a 90-degree angle when typing. Set the keyboard high enough so you aren't forced to slump down through your shoulders to touch the keys. Place the mouse at the same level as the keyboard.

Stretch Breaks

Frequent breaks to stretch and relax the muscles are needed. Simply walking around your office building or your house is beneficial. Strengthening one's core can be extremely helpful as well. This will allow you to hold a good posture throughout the day. It's even beneficial to give yourself a change of scenery at some point throughout the day.


Sitting in an office chair seems easy, but it can be tiring. The longer you sit, the harder it is to hold your posture. Each day, try to spend an hour or two on your feet. The health benefits of using a standing desk have been well established. They can lower your risk of weight gain and obesity, as well as reducing your blood sugar. They can also lower your risk of heart disease and also appear to improve mood and energy levels.

One popular option is a standing desk. Suppose a standing desk isn’t an option for you. In that case, an inexpensive desk converter can convert any flat surface into a standing desk. The Readydesk desktop standing desk converter is designed to give your perfect posture with multiple adjustable work shelves. Add more energy to your day with our simple stand-up desk solution. If you're wondering how to relieve neck and back pain at work, try these techniques and look into one of our standing desk converters for your workspace.