If you're ending your workday with a stiff neck, sore shoulders, or aching wrists, your desk setup is probably the culprit. Whether you're a teacher grading papers, a healthcare worker doing charting, or anyone spending hours at a computer, this self-audit will help you identify and fix the problems causing your pain.
🔍 The 5-Minute Desk Audit
Sit at your desk like you normally would. Now check each of these:
Quick Self-Check
- 1.Screen height: Is the top of your monitor at or slightly below eye level?
- 2.Screen distance: Is your monitor about an arm's length away?
- 3.Keyboard position: Are your elbows at 90° with wrists straight (not bent up or down)?
- 4.Chair height: Are your feet flat on the floor with thighs parallel to it?
- 5.Back support: Does your chair support your lower back's natural curve?
If you answered "no" to any of these, keep reading for fixes.
🪑 Chair Adjustments
Problem: Feet Don't Reach the Floor
If your chair is too high and your feet dangle, you'll strain your thighs and lower back. Solution: Lower your chair, or get a footrest ($20-40) to bring the floor to you.
Problem: No Lower Back Support
Kitchen chairs and cheap office chairs often have flat backs that leave your spine unsupported. Solution: A lumbar support pillow ($25-50) straps to any chair and fills the gap. Look for memory foam that holds its shape.
Problem: Armrests Too High or Low
Armrests should support your elbows at 90° without hunching your shoulders. If they're not adjustable, consider removing them entirely—bad armrests are worse than none.
💬 Iroquois Falls nurse: "I was using a dining chair for charting. A $30 lumbar pillow changed everything—no more back pain after night shifts."
⌨️ Keyboard & Mouse Position
Problem: Wrists Bent Upward
If your keyboard is on a desk that's too high, your wrists bend up to reach the keys—hello, carpal tunnel. Solution: A keyboard tray that mounts under your desk ($40-80) drops your keyboard to the right height. Bonus: it frees up desk space.
Problem: Mouse Too Far Away
Reaching for your mouse strains your shoulder. Keep it close to your keyboard, at the same height. If you're using a laptop, an external mouse is essential—trackpads force awkward hand positions.
Problem: Wrist Pain from Mousing
Traditional mice twist your forearm into an unnatural position. Solution: Vertical ergonomic mice ($30-60) keep your hand in a "handshake" position, reducing strain. Takes a day to get used to, but worth it.
💡 Eye Strain & Lighting
Problem: Squinting at Your Screen
If you're leaning forward to read, your monitor is either too far away, too small, or the text is too small. Solutions:
- Increase display scaling in Windows/Mac settings (125% or 150%)
- Move your monitor closer (arm's length is ideal)
- Consider a larger monitor—24" is minimum for comfortable work
Problem: Headaches by End of Day
Often caused by screen glare or harsh overhead lighting. Solutions:
- Position your screen perpendicular to windows—not facing them or with them behind you
- Add a desk lamp with warm light to reduce contrast between screen and room
- Enable "Night Light" mode on your computer to reduce blue light in evenings
- Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds
💰 Budget Fix Priority List
Can't fix everything at once? Here's what to tackle first based on bang-for-buck:
1. Laptop Riser or Monitor Stand — $29-50
Biggest impact for neck pain. Gets your screen to eye level.
2. External Keyboard & Mouse — $40-60
Essential if using a laptop. Lets you position screen and input devices independently.
3. Lumbar Support Pillow — $25-40
Transforms any chair into something your back can tolerate.
4. Desk Lamp with Warm Light — $30-50
Reduces eye strain, especially during dark Northern Ontario winters.
Ready to Fix Your Setup?
We stock ergonomic accessories that actually work—laptop risers, keyboard trays, lumbar supports, and more. Stop by Rick's to try before you buy, or order online for pickup.
Free local pickup in Iroquois Falls | Flat-rate shipping $15