The 10-Minute Desk Setup That Saves Your Back and Neck

Most work-from-home aches come from one thing: a laptop that forces you to look down all day. You don't need expensive furniture to fix it — just a few smart adjustments.

Set up in 10 minutes

• Raise your screen so the top is at eye level (books or a box work fine).
• Use a separate keyboard and mouse so your hands stay low and relaxed.
• Sit back in the chair with a cushion supporting your lower back.
• Keep feet flat on the floor or a footrest, knees roughly level with hips.
• Position the screen an arm's length away.

Pair a good setup with a short daily mobility routine and most desk-related aches settle within a couple of weeks. Try our exercise library to build the habit.

This article is general education, not a medical diagnosis. For persistent or severe symptoms, consult a licensed physiotherapist.