STOP Neck, Back, & Headache Pain At Work - Ergonomic Desk Set Up

How to sit at work to minimize neck pain, back pain, and muscle knots. Ergonomic workstation setup presented by a doctor of physical therapy to put your individual body type in the best position possible while sitting at a desk.
OTHER VIDEOS YOU MIGHT FIND USEFUL:
➡️ DESK STRETCHES FOR BACK AND NECK PAIN: • 5 Best Stretches You C...
➡️ ELIMINATE TENSION HEADACHE PAIN FAST: • Eliminate Tension Head...
➡️ DAILY 10-MINUTE POSTURE ROUTINE: • How To FIX Your Postur...
➡️ FIX YOUR POOR DESK NECK POSTURE: • Fix Your Desk Posture ...
➡️ HOW TO ELIMINATE MUSCLE KNOTS IN YOUR NECK AND SHOULDERS: • How to get rid of musc...
PRODUCTS MENTIONED IN THIS VIDEO:
OFFICE FOOTSTOOL: amzn.to/2pVBOpk
LAPTOP STAND: amzn.to/2MUjwhe OR amzn.to/2PxXCCc
WIRELESS KEYBOARD: amzn.to/2r0lvIg
Spending long amounts of time seated at a desk with poor posture can lead to back and neck pain, headaches, and even a lack of productivity.
In order to to avoid tension and pain and maximize your efforts, it’s crucial that you set up your workspace correctly.
Presented in this video (and outlined below) are four simple steps to set up your workstation the right way so you can avoid pain later on.
HOW TO SET UP YOUR WORKSTATION
0:00 WHY ERGONOMICS ARE IMPORTANT
1:09 ADJUST CHAIR HEIGHT
1:45 90/90/90 POSITIONING
3:15 ADJUST MONITOR HEIGHT
4:27 DUAL MONITOR SETUP
5:02 LAPTOPS
5:40 KEYBOARD AND MOUSE
6:42 TAKE BREAKS
STEP ONE: (1:09) Adjust your chair height so your desk surface is elbow-height.
The biggest problem I encounter is that the desk height is too tall or the chair height too short. This increases tension in your neck and upper shoulders as your shoulders have to stay elevated (up towards your ears) for hours on end.
Step one is to adjust your seat height so that your work surface is the same height as your elbows.
STEP TWO (1:45) : Hips, knees, and ankles in a position of 90/90/90
We want a 90-100 degree bend in our hips and a 90 degree bend in our knees and ankles. Your back should be up against the backrest and your fee flat on the floor. This will minimize strain in your lower back as well as evenly distribute your weight throughout your hamstrings.
If you’re “vertically challenged” you may need a footstool, books, or reams of paper to achieve the 90-degree bend in your knees and ankles.
STEP THREE (3:15) : Adjust your monitor(s) to the correct distance and height.
We want the monitor to be the correct distance away from our eyes to avoid eye strain and craning forward at our neck/upper back. A general rule of thumb for most people is one arm’s length.
You want the top of the monitor to be eye level. This can be easily achieved with an adjustable monitor, or if necessary, a couple of reams of paper.
*A word about dual monitors (4:27) : If you work from multiple monitors you want to setup your primary monitor directly in front of you with the secondary monitor to the side.
If you spend equal time on both monitors, set them up side-by-side and sit directly in the middle of them.
(5:02) If you primarily work from a laptop - use a laptop stand or “kickstand” and an external/bluetooth keyboard/mouse to stay in good posture. You can see my favorite stand and keyboard at the links found above.
Having your monitor at the wrong height can lead to tension headaches. If you get these, this video can help you out:
HOW TO ELIMINATE TENSION HEADACHE PAIN: • Tension Headache - GON...
STEP FOUR (5:40): Adjust your keyboard and mouse to maintain a 90-degree bend in your elbows.
All this setup means nothing if you can’t actually maintain this position while you work! Moving your keyboard and mouse closer to you and maintaining your elbow angle at 90 degrees will help keep you in this good posture that we’ve established.
BONUS STEP FIVE (6:42): Take breaks.
One of the best ways to minimize pain and discomfort while at work is to take regular breaks from your desk posture. I recommend that people stand up and stretch/walk around for about 30-60 seconds every 30-60 minutes. This will help you avoid the fatigue and stiffness that often comes from staying seated in one position for too long.
There you have them! Four simple steps (and one bonus tip) to help you set up your ideal workspace!
If you found this video beneficial be sure to hit the “thumbs up” button above to “like” it!
If you know someone who might benefit from this info be sure to “share” this video with them!
If you have any questions or comments be sure to leave them below and I’ll get to them as soon as I can.
Thanks so much for watching and I’ll see you again soon here on Tone and Tighten!

[@danielalbert4077]

People disliking this video don't know the struggle of having neck pains.. Thank you for the video bro!

[@itsjustahmed]

For real :(

[@AwaisKhan-mh6cd]

neck + back pain + headache :)

[@1stsonicninjakick]

what dislikes I see 0

[@danielalbert4077]

@@1stsonicninjakick too bad. You late. KZbin updated their system

[@1stsonicninjakick]

@@danielalbert4077 I know

[@herasean5720]

As an illustrator I can spend 10 hours per day sitting in front of my computer. I got severe back and neck pain... I bought a new table and a chair because of this video 😂 thank you for the tips, they're super helpful

[@toneandtighten]

You are welcome! I am glad you are finding them helpful and thanks for sharing.

[@Giftedsunflower]

@herasean5720 Literally me right now. Searching for a new desk and chair on amazon right now!!! I am having the tension headache

[@tano1670]

Having a high desk and a laptop injured my neck and the muscles of my shoulder blade. Now i cant work or game for a week. Take this seriusly or you are going to regret it.

[@alperen3486]

I instantly corrected my posture as soon as I read your comment

[@georgepierre3594]

yea a lower desk is way better in most situations that a high desk. I use to have a high desk, and a low chair, and it put so much stress on my wrist and elbow. Switched to a ikea chair, and the height was low, never got wrist pain again. Height adjust-able tables are nice too. and monitors. Just pick up the white ikea table it's the perfect height for most.

[@Sagi_babyxo]

Been having neck and shoulder pain for over two months now. Went to the doctor today and was told it is probably my posture at work and how I sleep. :( going to try to make changes at work but I sort a lot of paperwork and computer work all day long and during peak season, I do not have a chance to take breaks or even lunches. Thanks for the video! definitely going to use this to change the way I sit at work. My biggest problem is crossing my feet when I sit.

[@aliilai13wrning46]

Just had an ergonomic assessment of my workspace and everything you shared is exactly what the industrial hygienist recommended. They also recommended I get fitted for an ergonomic chair! Woohoo! Hope my employer has deep pockets!

[@toneandtighten]

That's awesome! I'm glad you guys have someone that would do that for your office and that the recommendations were in line with my same guidelines! Thanks so much for sharing your experience and validating this for me!

[@ryanjenkins6548]

This video was straight gold. No fat at all. Great advice and exactly what I was looking for!!! Thank you!! 🙏🙏

[@toneandtighten]

Thank you so much and you are welcome!

[@mursefaneca]

Bless you, mate. Really helped me remember fundamentals that I've been neglecting (no wonder my neck has been hurting).

[@vin21711487]

Perfect. I quickly made changes to my setup as you mentioned. I have been experiencing bad neck pain since past 2 weeks. I will monitor the suggestions you gave here !

[@toneandtighten]

Great! I hope they help!

[@devadharshini9641]

So? How do you feel now? Did the modifications in the setup help? :)

[@anneoc231]

Do you have a video about the ergonomics of driving a car. Thanks. You are helping this old body!

[@nomadicwolf6132]

Huh... so that's how I developed bad posture after playing video games & sitting at school for years in non-ergonomic positions. Thank you for the solution!

[@toneandtighten]

Could be! I hope these help!

[@myrsilife6250]

Thanks for making this thorough and informative video! Both of my hands are severely injured with computer-related RSI. I love that you mentioned taking breaks! Overuse in tandem with poor posture causes huge risks to one's health. I advocate for even longer breaks: people who are at-risk for computer-related RSI need to take weeks-long vacations from work every year!

[@toneandtighten]

You are welcome! I hope these tips help you out!

[@itsmichyy3073]

Thank you so much for this! Been suffering from neck pain because of online class, this is such a big help ㅠㅠ

[@toneandtighten]

You are welcome! I am glad this is helping and thanks for commenting!

[@yordannydelvalle3301]

Mine is the lowee back especially the lumbar area of the sacrum that hurt me so much. I made a mistake of buying a gaming chair and it hurts my back so bad that I need to stand up for a moment or lay on my bed or give myself myself a massage to soothe or relied the pain.

[@davidw.jackman4750]

Thanks! This will help me! Is that awesome quote on your wall right above the video from David O. McKay!? I love that man!

[@bryant3760]

Straight forward, simple, nice video!

[@LornaJBurnsBridges2468]

This was absolutely fabulous 💞I think you should absolutely repost this again especially with what’s going on with COVID-19 and being isolated more people working at home more than ever. They’re on all types of video conferences & the second phase is coming probably gonna be worse than the first time😔

[@toneandtighten]

Great suggestion! I am glad you found this video helpful!

[@annieflores891]

And to think that we are closing again 😭

[@pauliewalnuts6734]

switched to monitor and had pain in my throat region however your tip that the top of the monitor should be in line with eyes has honestly saved me from possibly a lifetime of pain. I was looking up too high was the reason. Thank you so much!!!

[@toneandtighten]

You are welcome, Paulie! I am glad these tips helped you!

[@robm1585]

Double thumbs up brilliant as usual. Thanks Jared.

[@toneandtighten]

You're too kind, Rob! Thanks so much for the kind compliment and words of encouragement!

[@robm1585]

@@toneandtighten just being honest Jared :)

[@renetchi]

Thank you so much! I felt wrist pain for these few days but it's getting better with this posture!

[@toneandtighten]

You are welcome! I am glad to hear this is helping you!

[@carmenwalsh278]

Thank you for posting these videos. You are the best i found. I will follow all these tips. It all make sense!

[@toneandtighten]

You are so welcome, Carmen! I appreciate your kind words and I hope these tips help!

[@1eurochair225]

The overlap of the vertebrae transforms the spine into a dynamic tower, whose stability must be achieved with active anchors. A stiff seat prevents the legs from moving and keeping the spine in balance, and when you get tired, the back looks for support points, collapsing into the back or elbows.

[@SIMS6]

Thank you so much for this video! Much love and peace

[@toneandtighten]

You are welcome, SIMS126! I hope it helps you and thanks for commenting!

[@nothanksmate]

Thanks mate, I really appreciated your teaching skills. Just as valuable. Great tips.

[@toneandtighten]

My pleasure, Dan! I am so glad you found these tips helpful and thanks for commenting!

[@moonshimmer9341]

I’m suffering from these issues and I’m really glad you made this video. Thank you

[@toneandtighten]

You are welcome! I hope this video helps you!

[@ayyaanalim8323]

Cool video man 👍

[@holisticosteopathicmedicin8191]

Very well made , all points covered !

[@toneandtighten]

Thanks so much!

[@pinkysidealmond2854]

Awesome 😎 thank you

[@theyoungenthusiast9835]

Thank you soo much for this video, it helped me a lot!!!

[@toneandtighten]

You're so welcome! I am glad to hear this helped you and thanks for sharing!

[@ayandasgupta9723]

Very informative. Thanks doc...These tips can really help a lot of people struggling to get off the neck pain while working from home....🙏

[@toneandtighten]

Thanks so much and you are welcome!

[@boydstephenson1059]

Great thanks

[@fleetfooted]

Thanks for the tips! If you have a chair with adjustable armrests, should you rest your elbows/forearms on the armrests while typing (while maintaining the 90 degree angle)?

[@MauroMan_]

.. one of the best ergonomic stuff videos .. Thanks for the tips..

[@toneandtighten]

Thanks so much, Mauro Man! I hope they help you!

[@Robylazarus]

Simple yet effective tips, thank you for sharing this.

[@toneandtighten]

You are welcome! I am glad it has been helpful!

[@dwainesmond507]

So helpful! Thank you!

[@toneandtighten]

You're so welcome, Dwain! I am glad it was helpful and thanks for commenting!

[@tararumpum12]

Thanks much Jared for this informative video. I bought a laptop stand which is inclined, so how should be my hand posture? Please let me know, thanks.

[@avinashkhopade4708]

Thanks a lot for this great and helpful video.

[@toneandtighten]

You are welcome! I hope it helps!

[@caducoelho2221]

Great video, thanks a lot

[@toneandtighten]

You are welcome, Caio! I hope it helps!

[@tayyabmalik6037]

Hi sir, I have a neck pain, if I turn my neck left or right, I feel pain, also I feel pain in my spinal area to the hips, and feel pain in my left leg and feel stretch in my leg... kindly guide what should I do to overcome...

[@maidinismail7291]

Very useful advice. Thanks for sharing.

[@toneandtighten]

Glad it was helpful! You are very welcome!

[@DanielePucinischi]

Hello, nice video I'm sure will help! I will have to buy an ergonomic chair, but I want to be sure what's the right chair for me, working from home more than before I realise I tend to crunch my stomach and this generate reflux problems, which I have already the predisposition to have. So I'd like to know if only following these advises suggested I will the issue or I will need to purchase a chair with some special settings. Thanks

[@poltad]

Great tips, any recommendations for monitor height and distance on a large monitor say 59-65”?

[@mashae2382]

This is very useful!! Thank you.

[@toneandtighten]

You're very welcome, Masha E! I am glad you found this video helpful and thanks for commenting!

[@biankabicskei1800]

i only started to have backpain after i positioned my laptop to the rcommended hight and i feel dizzy too. its just so ucomfortable for me i cant even endure 30 minutes sitting like this

[@baltazar1106]

Awesome thanks

[@toneandtighten]

You are welcome, Juan! I hope these tips help you!

[@n.a.792]

Brilliant video! Step 1 made all the difference!

[@toneandtighten]

Thank you! I am glad this video helped!

[@RobMurrayDC]

Great video! 🎉 TY

[@toneandtighten]

You are so welcome!

[@kbellmurray]

Really good information. Thanks!

[@toneandtighten]

You are welcome, Stella! I am glad you found this informative and thanks for sharing!

[@yevgeniyshevchenko9120]

Thanks! It's very useful video!

[@toneandtighten]

You're welcome! I am so glad this was helpful and thanks for sharing!

[@maryeliseeckman4171]

Very helpful. Thanks!

[@toneandtighten]

You're welcome!

[@Ersa0431]

Thank you so much! This is great information. I really appreciate you sharing your expertise.

[@toneandtighten]

You are so welcome! I am glad you found this helpful!

[@MrKB_SSJ2]

This was super helpful! Thank you!!!!!!

[@toneandtighten]

You bet!

[@alicepogliaghi8477]

Thank you very much for this video! So you do not recommend gaming chairs to work on the pc? I thought it was important to have head support...

[@Lina-rk8nc]

Hi, I spend a lot of time at my desk, especially during summer vacation. On step 1 with the height of the chair, on max height, my elbows are still under desk level and with the help of the armrest on my chair, it opens a lot of space between me and the desk.

[@Jacques80120]

Very useful video. Clear and concise.

[@toneandtighten]

Thanks so much!

[@sofii515]

Thank you . Really helpful tips :)

[@toneandtighten]

Glad it was helpful and thanks for commenting.

[@nannosphere4218]

You just changed my life in 8 minutes

[@toneandtighten]

I am so glad this helped you so quickly, Jorge! Thanks for sharing!

[@user-jm9hx4vi8i]

Thanks you so much, I use a laptop and this help a lot! God bless you abundantly.

[@toneandtighten]

You are so welcome, Q! I am glad these tips helped you!

This was a great video! Thank you so much for helpful tips!

[@toneandtighten]

You are so welcome! I am glad you found it helpful and thanks for sharing!

@@toneandtighten I am trying these for last 3 days, and it REALLY changed a lot, almost all of my back-neck pain is gone! Keep up the great content!

[@crmchatpro]

THANK YOU SO MUCH FOR THIS VÍDEO... I am from Brazil... loved it and believe it helped me a lot. thanks

[@toneandtighten]

You are welcome! I am glad this helped.

[@Nergal_Slayer]

Super helpful!

[@toneandtighten]

Glad it was helpful and thanks for commenting, Samuel!

[@mohammadirfanqamruddinkhan4005]

Thank you sir good advice regarding sitting posture.

[@toneandtighten]

You are welcome, irfan khan! Thanks for commenting!

[@theJondar]

This really helped me, thank you!

[@toneandtighten]

You're welcome!

[@jonnapadagdag2061]

I badly need this now that I am working from home because of the quarantine. Thank you!

[@toneandtighten]

You are welcome, Jonna! I hope this helps you and thanks for commenting!

[@fptuhcmphamanhthientung8489]

thanks for the instruction.

[@toneandtighten]

You're welcome! I hope you found this helpful!

[@liammosterliammoster1640]

can I keep my entire elbow laying on the table ? so its on the same angle ?

[@Ramyapad19]

Will do all as my neck back and head paining at work and home Thanks Ramya

[@toneandtighten]

These will help you out, Ramya! Thanks for watching and commenting!

[@Ramyapad19]

@@toneandtighten will do at home all the exercises as my phone will be at locker at work Thanks Ramya

[@vishuthakur3217]

Thanks for such a important information.

[@toneandtighten]

My pleasure! I hope it helps!

[@saregama798]

Dr Jared i daily watch ur useful videos and pick those ones which relate to my individual problem like disc bulg etc. Kindly let me know a painfree sitting posture on floor.

[@lilliesim]

Thank you for all the info and advice. I have been working wrong for the 2 years working from home. And now I suffer from extreme muscle fatigue and need physiotherapy. I should have watch this earlier 😭

[@toneandtighten]

You are welcome! I hope you find these tips helpful and thanks for commenting.

[@BehradJi]

That was really helpful thanks

[@toneandtighten]

You are welcome! I am so glad it was helpful and thanks for commenting!

[@ahmedam77]

Very very helpful!

[@toneandtighten]

I am so glad this was helpful, Ahmed! Thank you for sharing!

[@danielhorton6141]

Great video!

[@toneandtighten]

Thanks, Daniel! I hope you find them helpful and thanks for commenting!

[@hindi-punjabiguru]

thank you very much!

[@toneandtighten]

You're welcome! I hope this helps and thanks for commenting!

[@julian4659]

Thanks for the video, really helped my neck pain! My monitor was in the wrong position.

[@toneandtighten]

You're welcome! I am glad it helped and thanks for commenting!

[@ap685]

Anyone else think this guy looks like the Winter Soldier?

[@avigarg7859]

Really helpful. Thanks

[@toneandtighten]

You are welcome! I am glad you found this helpful.

[@user-cp1tp7vl4c]

Thanks so so much

[@toneandtighten]

You're welcome!

[@justme1782]

Happy Halloween, Jared&family!!! 🌞🌞🌞🌞This is definitely a must watch and keep video for me. Good news, as per my gyno, I don't have DR. Bad news, the mommy tummy no longer has a reason or excuse for being there. He was like, "if you wanna lose weigh, close your mouth !!" 😂😂He's one funny guy, sarcastically speaking, my gyno! I always laugh to tears whenever I have to go see him😂😂 😂 But I digress,....So....... CONGRATULATIONS on your 200K+!!!! yaaaayyy 🙌🙌🙌 🎆 🎆 🎆 🎆🎇🎇🎇🎇 🎉 🎉 🎉 🎉 🎈 🎈 🎈 🎈 👐👐👐👐You guys are on the roll!!!!👌👌👌👌 Keep up the fantastic job and many blessings to you all!!!💛 💚 💙 💜💛 💚 💙 💜💛 💚 💙 💜💛 💚 💙 💜

[@toneandtighten]

Always so great to hear from you, Just Me! Thanks so much for your kind comment and always following/supporting my channel. My compliments to your Dr... sometimes those are hard conversations to have! But now we know what we need to work on, so it's a step in the right direction. Be consistent and keep up the great work!

[@ddq57sm64]

Thank You!

[@toneandtighten]

You're welcome, Susan! I hope you find this video helpful and thanks for commenting!

[@y01cu_yt]

Thanks!

[@toneandtighten]

No problem! I hope this video helps you out!

[@cheribgh275]

Hi Dr, thanks for the tips. Is it possible that get vertigo condition because of pressure on neck and back?

[@Ounknown098]

Thnks

[@alwinraju2127]

Thanks DOC.

[@toneandtighten]

You are welcome! I hope this helps and thanks for commenting!

[@ronyahmed320]

Thanks this vdo really helps :)

[@toneandtighten]

You are welcome, Rony! I am glad it helped!

[@lanedunyak3850]

I am an artist and I use two computer monitors to paint from. I am left handed. I usually paint with the watercolor paper down on the table like I would do to write. I have two questions... I find myself leaning on my right elbow and hip instead of maintaining good posture (years of bad habit.). I also use a regular rolling office chair that rocks and swivels (kind of like the one in your video.). Do you have a recommendation for: 1) better placement of artwork while painting to maintain posture 2) better recommendation for type of chair. I have had back and should issues on my right side as a result of poor sitting posture.

[@jessiemaetheobald]

Hey thank you for this video, it will help my husband and I a TON!! Do you have any information about how to stretch the hip flexors/ strengthen them?

[@toneandtighten]

You are welcome! I am glad you found it helpful! Check out my video on the best exercises for hip flexors: kzbin.info/www/bejne/sIWzl62ij8ensJo

[@jessiemaetheobald]

Thank you, this so exactly what I've been looking for!! I bought your Mommy Tummy Fix program and am seeing great results! I am so thankful for all of your information and help!!

[@ktrades2898]

Great video. I really love the chair in the video. Is there a link to it?

[@sagarhas]

Very good video. 👍 Too good 👍

[@toneandtighten]

Thanks so much, ABC! I am glad you found this helpful!

[@alysiaoakland5362]

How would you position all 3 if you used them with a corner desk? I use two monitors plus my laptop- I can't find a comfortable position (I honestly think I need to get rid of the corner desk- but it's a stand up one so I don't want to). Any suggestions? I seriously feel like I'm tried every way. If I keep the corner desk maybe I should loose the laptop :/ . Thank you !

[@loissemanek1715]

I'm an artist and this really helps. Thank's because I have scoliosis and pinched nerves so it's super important for me.

[@toneandtighten]

You are welcome! So glad it is helping.

[@srijanibera8173]

Do you've any tips or videos on how to maintain the angle of elbow while writing on a paper? I have to write a lot in my university, and I also have kyphosis due to EDS. I totally twist my body and turn my paper almost horizontals to the table. Sometimes, my arms are also not touching the desk.

[@kdee8868]

So my issue is that the arms of my chair don't go under my desk when I pull it towards the desk because the desk is not tall enough. Should I get a chair that has no arms? What if the chairs that my company provides Do not have the lumbar support? Is is there a product that you recommend to attach to the chair to provide the same type of back support?

[@AghniaNuri]

thank you

[@toneandtighten]

You're welcome!

[@cosmickatamari]

I've watched about 2000 videos and read about this because I keep getting pain in my left arm. Chair is at correct height, keyboard is at correct length, even switched to a low profile keyboard and still having throbbing pain after awhile. Right arm has no issues. Really don't want to have to go to the doctor over this.

[@saimusic2013]

Thank you very much for this video, especially when we started working remotely. I have kept the monitor top line at the eye level. I have Nearsightedness/myopia. But I am raising my head and neck is hurting at the neck/spine behind. Which is the best ? should I lower the monitor?

[@stand1087]

I encounter a similar problem with my myopia. The progressive part of my lens seem to have me looking down through the part that has no prescription, hence my head is tilted back. It's aggravating, but I just usually move my glasses to the top of my head or take them off. That does leave me seeing a little fuzzy if someone walks in the office across the room.

[@becciebryan6087]

@@stand1087 I had this problem too. You need to get reading glasses in order to maintain a normal head position.

[@user-bn5bp6yx8k]

Hi, do you have any recommendations for dental hygienist. The pain on the neck, shoulder, and back is really bad.

[@sarahhale2519]

Is it possible that you’ll start to feel worse before you feel better? Tried this for two days and now having burning pain under my shoulder blade. Could it be activating a new muscle?

[@saypeaceyeah]

What's your recommendation for a larger screen position? For example, 32-inch screens are becoming more available now. Is it still the top of the screen at eye level? Because it means that you may have to start tilting your head down to look towards the bottom of the screen. Thanks in advance.

[@maxim_grimm]

thank you i lot

[@toneandtighten]

Of course! I hope it helps!

[@pierrepemen9016]

What do you think of a standing desk ? And what is the good position with this sort of desk ? Thanks

[@mr.curious1329]

Doctor is lumbar support cushion helpful? Would be it wise to buy them?