If you work at a desk for 8+ hours a day, you're at high risk for developing neck pain, back pain, and repetitive strain injuries. In Pune's booming IT sector, we see hundreds of desk workers at Manant Physiotherapy every year with preventable pain conditions.

The good news? Simple postural adjustments and movement habits can dramatically reduce your risk.

The Perfect Desk Setup

Chair Height

Your chair should be set so your feet are flat on the floor, your thighs are parallel to the ground, and your knees are at a 90-degree angle. Use a footrest if needed.

Screen Position

Your monitor should be at arm's length (50–70 cm) and the top of the screen should be at or slightly below eye level. This prevents forward head posture and reduces neck strain.

Keyboard & Mouse

Keep your keyboard and mouse close to your body so your elbows can bend at 90 degrees. Your wrists should be straight, not bent upward or downward.

The 20-20-20 Rule for Your Eyes & Neck

Every 20 minutes, look at something 20 feet (6 metres) away for 20 seconds. This relaxes your eye muscles and also gives you a break from forward-head posture.

5 Must-Do Desk Exercises

  • Chin tucks — Gently tuck your chin back (making a "double chin") and hold for 5 seconds. Repeat 10 times hourly.
  • Shoulder rolls — Roll your shoulders backward in large circles 10 times every hour.
  • Doorway chest stretch — Place your forearms on a doorframe and lean forward gently to stretch your chest. Hold 30 seconds.
  • Standing back extension — Stand up, place hands on lower back, and gently lean backward. Hold 5 seconds. Repeat 5 times every hour.
  • Seated spinal twist — Sit tall, rotate your torso to the right, hold 15 seconds, then repeat on the left side.

Get Up & Move

Research shows that prolonged sitting is as harmful as smoking. Set a timer to stand up, walk, or do a 2-minute exercise break every 30–45 minutes. Even a short walk to the water cooler makes a significant difference.

💡 Expert Tip: A physiotherapist can assess your specific posture and workstation setup, identify your risk factors, and provide personalised exercises and advice. Book a postural assessment at Manant Physiotherapy, Kharadi.

Book a postural assessment today →