Ergonomics: desk posture

Since lockdown, this post has been getting more traffic than any other. I’ve updated it to reflect my current guildelines, and added in a list of chairs I’ve come across that look good at the end (neither tried nor tested)

Like sleep, you can spend about 1/3 of your day at your desk. Make sure your desk’s impact on your body is minimal.

These pointers are for guidelines only, and I argue that sitting in even the “perfect” position all day is worse for you than moving through various “bad” postures. The points only apply for the traditional sitting desk and office chair set up. Check the alternatives section of this post for other options.

The Most Important Thing

Any chair will be uncomfortable if it holds you in one position for hours at a time.

When looking for a new chair, my main concern is adjustability. Not just to get a “perfect posture” at 9am, but to support you through your crossed leg, your elbow on the desk, and your sitting-on-a-foot positions.

My perfect chair would have:

  • Half length armrests that move up and down as well as back and forward (please let me know if you find arms like this on a chair under £300!)
  • Height adjustable seat/base
  • Angle adjustable base
  • Capacity to rotate

Things that don’t matter:

  • The words “ergonomic” or “orthopaedic” in any marketing.

Things that are totally down to personal preference:

  • Headrests – if your head is neutral it won’t need support and will likely only be pushed forward by a rest. If you find that you lean forward without something to push back into, go for a headrest but make sure it’s only just enough to make contact.
  • Fabric – mesh, leather, or upholstery may have differences in breathability but probably won’t make a difference to comfort beyond that.

(Pretty Arbitrary) Levels

  • Starting from the top, your eyes should be level with the top of the screen.
  • I don’t give guidelines for the height of the back of your chair. If you have your hair tied up at the back of your head, a high back will push your head too far forward. Some people find that they crane their heads forward if they don’t have something to make contact with. It’s more about personal preference.
  • Tricky to alter, but your shoulders should be relaxed, with your elbows and forearms resting on the armrests. You may be able to get around high arm rests by sitting on a cushion.
  • Following that, your wrists shouldn’t be straining. Your desk should be level with your arm rests. I’m not completely sold on squishy wrist rests because they can compress exactly the area that leads to carpal tunnel. If your hands hit the desk at the right angle, you shouldn’t need cushioning.
  • Your hips shouldn’t be bent any more than 90°. You might find sitting on a cushion to bring them closer to 100° is more comfortable- just make sure this doesn’t throw any other areas out.
  • As with the hips, your knees shouldn’t be at an angle under 90° either.
  • Your feet shouldn’t be dangling. Get a foot rest if you’re too high off the floor.

Try and follow these guidelines as closely as possible, especially if you’re working from home at the dining room table!


While examining a patient’s standing posture, I asked if she had a second screen. She did, and she was shocked that I could tell it was on the left. If you need a second or even a third screen, try to balance the work load so that you’re not holding your neck in rotation. If you have two screens, I recommend splitting the usage 50/50 and having one just to the left and one just to the right- not one in the middle and one off to the side.

Looking at the bullet points above, you might have noticed that the screen height and keyboard height conflict if you’re using a laptop. Although I’m typing this on a laptop now, I would advise against working with a laptop all the time. If you can’t use a desk top, try putting your laptop on a stack of books and using an external keyboard and mouse.


Standing desk, or adding this to your normal desk to make it up to standing height. Just be warned that you’re not safe from slouching just because you’re standing! Be particularly aware of screen/eye height and making sure that you keep your shoulders relaxed if you’re trying this option.

Kneeling chair. This keeps your hips well over 90° but does put pressure on your knees, so may be best for part of your day only. Depending on how good you are at sitting up straight, it might make you inclined to slouch. Again, be aware of rising shoulders.

Swiss ball, just make sure you work out what size you need based on your chair height as these are not adjustable!

Good Chairs (at a glance) 2020

Basic gaming chair:

X-Rocker Ergonomic Office Gaming Chair. £130 at Argos

Basic mesh chairs:

Ergo-Tek Mesh Manager Chair. £175.20 at

SIHOO Ergonomic Office Chair. £239 at Amazon

Chairs for heavier users:

Useful to find a whole section of bariatric chairs on officefurnitureonline.

Money-no-object chairs:

Humanscale Diffrient World Chair. £579 at John Lewis (15y guarantee though, so cheaper than having to replace a £50 chair every year)

Steelcase Leap Chair. $880.60 (on sale) at

Herman Miller Aeron Office Chair. £1099 at John Lewis. In all honesty, this doesn’t look too different to the Steelcase chair. I’ve included it for its cult following more than anything else.

Last revised on 19/5/20


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