The Perfect Ergonomic Desk Setup To Avoid Back & Neck Pain 

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Shotout to everybody watching this in the most back-breaking position possible

I do an 8 to 10 hrs shift daily, I find changing position regularly more important than sitting in one perfect position also keeping a 250ml water bottle instead of 1 litre to make myself walk for 4 - 5 times at least for water.

How does this not have more views? Straight to the point, no fluff. Thank you!

Raise your screen so that the MIDDLE of it is at your eye level. The "top of screen at the brow level" rule was made back when screens were smaller. These days if you put it like that, you'll be looking down for 8 work hours and possibly bending your neck and back to focus. Bring the screen higher to your eyes.

Thank you for this. I have been sitting at my desk with terrible posture for years. Following these simple steps immediately made me feel more comfortable at my desk. It feels refreshing!

Best video on desk setup I've seen. Practical, to the point and accurate.

The key for the seating problem is change the position/posture all the time. Keeping a single seating posture, no matter how "correct" it is, doesnt cut it

Im doing everything wrong.

Clear and instructitive. I was able to immediately improve my workspace setup. Thank you :)!

I got a new standing desk and I finally found out why my neck started to hurt thanks to this video. Made some adjustments and I felt instant relieve! Thank you so much.

Hey this is great! I have gone through this numerous times...where I stop paying attention to my posture and then slouching becomes a habit. And before I know it, I wind up with weeks or sometimes months of neck/back/shoulder pain. This video has some novel solutions I haven't heard before - such as removing armrests if the chair won't fit under the desk, and placing a laptop on a stack of objects while using an external mouse and keyboard. Also setting a reminder to check posture every 15 minutes is a great idea. Thank you!!!

This is a top 1000 youtube video all-time. Absolutely superb information that is clear & easy to understand throughout. Bravo 👏

Fianlly found what I was looking for. Thankyou for this. Has so much info in a really short video.

thank you so much for this, it helps me in my battle against lower back pain and sciatica

Very helpful video! Exactly what I needed to know! I've been having shoulder pain from working at my desk. I can see that my chair is not doing me any favors. My arm is below desk height and the chair has no vertical adjustments (it's from the 80s lol), so I tend to have my arm almost fully extended in front of me when using the mouse. I think I'll also take your advice to get up more during the day. Thank you for the video!

Thank you very much, friend! RU-vid recommended your video just in time when I started working remotely. Once again, thank you very much!

Short and precise, this should have millions and millions of video.....thanks mate

Great content, subbed. I'm getting awesome results from your fix for sleeping posture & shoulder pain.

Elbows at 90 degrees at this setup gives you carpal tunnel syndrome. Have been gaming 8+ hours sometimes for 20 years and never had any pain. Went to an office job an sat in this stupid „correct” position just to get carpal tunnel syndrome. Do what your body feels comfortable with and change positions often. Movement is the only solution.

Straight to the point and with examples. Thank you!

Thank you so much for this video. I sit at a desk at least 9 hours a day and I appreciate the notes on posture and alignment. I think that's the part I find I slump into is how my wrists haven't been aligning with my elbows, as if I was torquing it to one side. Elbows in, shoulders over hips. Now all that's left is to elevate these monitors. Cheers!

Really good content! It’s short not like the other video’s but really informational!

What a great and important video! I will be sure to share with some of my tech buddies that are working from home. Good tip about putting the bin further away so you have to get up to put stuff in it 😃

Amazing.🙌🙌 Will be using this video to teach my students about sitting with correct posture when using the computers

Thank you very much. I have very sore shoulders from working remotely and will use this video to review my posture and environment!

***NOTE! A LOT of people will find it hard to maintain this "ideal" position. There are two ways to address this... (i)To begin, keep changing position slightly without straying too far from this position. Movement and variation can help. But ask yourself this: WHY is it so difficult to maintain?? Because with poor posture three things happen over time. Spinal joints seize up in poor positions. Some muscles (at the front mainly) shorten and adapt to poor posture. And other muscles become weak. (ii) You can maintain good sitting posture quite easily if you work on mobilising, stretching, and strenghtening these key areas. These are the kind of postural exercises you can do: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-C9QJIuIXAp4.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-VmV4IN6EJQA.html

clear and easy to follow. Thanks!

I'm truck driver who does some office work too. And it's crazy how cheap and poor most office chairs are. You're lucky if you can sit on those 1 hour comfortable. My truck has seat where you can sit over 4 hours drive with just small position changes needed. But that seat costs over 5k€

I love this Channel. Thank you for sharing knowledge!

Great video very informative. It's rare to find videos these days that are not trying to sell something, not containing enough information and asking to watch the next video.

Perfect and straight to the point

Great vid!!! Just what I needed. I have fibromyalgia and I’m in enough pain, I don’t need it from my desk posture too. So detailed. Thanks.

Thanks! After watching your video on fallen arches, I began to wonder if my seating position was a problem. And here’s the video! Thanks much.

This is an excellent video. I work from home and I have severe neck pain. I will implement these adjustments to my work set up. Thank you for the much needed tips 🙂

I come to this video every couple of week for posture motivation. Still best one out there. Sweet and short! Congratz.

Thanks for the video, gentleman. It was very important to me.

That's a perfect position! I can hold it for entire five seconds 😅 but seriously, it's difficult to hold one position for too long, thank god I have elevating desk in my office so I can stand up and work like this for at least an hour.

Thank you for getting straight to the point - too many instructional videos have long boring intros

Astonishing content Man 👍👍👍

Thanks really needed this

brilliant info and instructions, thank you.

such a great video. Thanks so much!

good basics, thanks!

Thanks for the video! Very nice :)

I'm already feeling the benefits from watching this video - thanks for sharing!

omg THANK YOU, I was literally in pain. You've saved me. 😫

thanks for this. Im currently in college studying how to code and one think i noticed over the last semester is that i dont know how to sit correctly. Posture is so important to me because I also like to powerlift as a hobby and i need the least amount of neck and back strain for my lifts

Thank you so much for this!!!

Excellent and to the point

Thank your for making this video it will be very helpful for me! Love & respect from India. 🙏🏻

This thing is really helpful. I've tried it and seen it working on me very well. People should try practising some of things being taught here.

best video i have found so far, simple and precise. well done!

Great video, I have been wondering how to optimize chair/desk/monitor height for maximum comfort.

Great! Very objective! Thanks!!

Thanks man that help alot

very useful. thank you so much

As a veteran chair user, the key is moving around you body, shifting yours weight and your joints. You can have you butt on the edge of the seat with your back straightened then shift to a curve unti the back of the chsir etc. Just make sure to moveeer

Well needed content

How about picking a chair? I work from home and am sitting at a breakfast bar for hour long meetings. I’d like to find the perfect work chair, preferably one that I can raise to sit at the breakfast bar. A video discussing what to look for in a chair would be amazingly helpful! Love this video btw 🔥🙌

Very detailed and illustrated video

Thank you for putting this up.

This is so nice have learnt something, thanks

amazing. To the point! loved it

Great ! I would just like to add that is important to have armrest and know how to deal with them

This should made mandatory for working chair companies manufacturing company. Each organization should follow up this

Huge thanks 👍😊

Could you talk about standing desk adjustments? How to find right height when changing from sit to stand and the other way? Thank you.

Very good video.

thank YOU! no better and concise video on the subject! downloading so I won't forget :-) There's excellent freeware available that remind one to take breaks, too. I'm using STRETCHLY. Sure, a PITA sometimes, but worth the "annoyance" :-) I've been using CAD for architectural designs since '82, and man-ohhh-man, making sure Computer Ergonomics is correct is VITAL to my earning a living!! Good luck and a long and happy life.

Thanks a lot for this great and helpful video.

Great video !🎉❤

Thank youuuu!!!

Nice video, thanks for sharing

Great video

Thank you sir, clear instructions 🤍

Thank you!

Thanks Sir, Gretings from Turkiye

Thank you for the great video!

Thank you so much sir, very helpful video 😊❤

Thank you for this video! You feel so ergonomic, can I know the height of your desk and the distance between chair and desk? I m 184 with shoes ..I can t feel comfortable in my workstation! Thank you in advance

thats some crazy gaming rig, doctor

you earned a subscriber.

U dropped this 👑

Relly good video !!!!! Thanks !!!!

Thank You!🎉🎉

Wonderful video Thanks Brother From India .

awesome video!

thanks now i can game 24 hours painlessly

Thanks a lot for the tips really helps, i be feeling dizzy everytime staring at my laptop even for just a few minutes realised I've had such a bad posture lol

I'd like to emphasize one super important note: You can consciously try to sit in the "best/correctest" post there is, but if your muscles lack sufficient strength, especially hip muscles like the glutes and hammies, then a person mind will be stuck in a loop of always thinking about good posture. Sitting in good posture should be effortless, no thought should be placed on sitting in the right posture. The hip muscles and hammies on both legs not only have sufficient strength to hold one upright, but there has to be an equal balance in strength between the leg and right leg. I've been dealing with a left hip issue for close to three years and not only were daily activies like walking difficult to perform, sitting was basically out of the question, yet alone in a good posture. I had major muscles imbalances between my left and right leg (severe weakness in leg compared to right), that when sitting I would notice myself eventually sitting on my dominant side (right). Once I got the strength deficit in my left leg eliminated, sitting became more natural. Takeaway: don't neglect your muscles, and always strive to keep the strength in muscles between the two legs in balance.

This should be presented in every fukin school, college and workplace

To surelevate the laptop is so important. I started to do it because it's a gaming laptop so it is important for aeration when gaming, but then i notice how good it is for my neck so i do it everytime.

too awesome video

I need a new set up. My challenge is trying to sit in a correct position while being extremely restless due to ADHD. I have the constant urge to move my legs, I definately need to make changes of how I sit, my desk height and and my screen set up. I am loving your channel. Currently am experiencing upper back back that goes into my right shoulder. I have a feeling the cause is the base of my neck spinal region. I am implementing a routine to stretch muscles in my chest, strengthen muscles in my back and neck. Will do that exercise where you stand straight on the wall amd gently press your neck backwards. I was trying romboid exercises; but, I think it is referred pain from my neck. I am 6'3 and haven't had the best posture. Even though I train Wing Chun and Yang Tai Chi Chuan for 7.5 years; I still have these bad habits when I am not training. However, I have been dealing with Palindromic Rheumatism since January last year and has really impacted my ability to exercise at times. But, I am determined to fix my current back pain issues. It suddenly started to impact me within the past 3 weeks...

At 1:04 timestamp, I noticed your shoulder position is the same with mine, which is internal rotation. May I know if it's possible at all to completely have the upper back retracted and hence the shoulder not in a internally rotated position? I've been strengthening upper back for a year now, while standing the shoulder is retracted, but when sitting it seems that I can't make them stay retracted. The armrests are also in the lowest position (though it would still be higher than my natural arm resting height when without armrest.

I'm asking the algorithm man to recommend this video to more people

Thank you very much

Intricate details ❤

Ok now I find the perfect ergonomics Now time to find office positions that would hire me