A one-page checklist you can print and keep at your desk. The tips are general ergonomic ideas, not medical advice. The NHS advice for back pain is to stay active and avoid long periods of inactivity.[1]
Your set-up
- ☐ Feet flat on the floor, or on a footrest
- ☐ Hips and knees roughly level
- ☐ Lower back supported (a small cushion helps if your chair has no support)
- ☐ Top of the screen near eye level, about an arm's length away
- ☐ Keyboard and mouse close, elbows by your sides, wrists relaxed
- ☐ Light that doesn't glare on the screen
Through the day
- ☐ Stand, walk or stretch every 30 to 60 minutes, even for a minute
- ☐ Look away from the screen now and then
- ☐ Drink water through the day
- ☐ Walk at lunch
- ☐ A few gentle stretches before you leave
When to see a doctor
See a doctor if back or neck pain lasts more than a few weeks, stops you doing daily activities, is worse at night, or comes with numbness, tingling or weakness. Our back pain card has the NHS warning signs, and our guide Wellness for desk workers and IT professionals explains more.
Sources
Written by the Prife iTeraCare team and last reviewed on 26 October 2026. This is general information, not medical advice, and it does not replace your doctor or physiotherapist. A session is a wellness experience, not a medical treatment.