How can I sit at my desk without shoulder pain?

Working day-in and day-out at a desk can often lead to shoulder discomfort. This pain, albeit irritating, is not a hushed warning to be downplayed.

Rather, it's an explicit cry from your body, urging you to alter your workspace arrangements. But how do we relieve this shoulder strain we often experience while using the computer?

How do I stop my shoulder from hurting when using my computer?

Running into shoulder discomfort during your computer usage is a common issue. Being persistent and making a few straightforward adaptations can help reduce this strain.

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Consistency in taking short breaks and performing light stretches throughout the day can minimize unwanted muscle tension. Following this regimen and adjusting your posture and workstation with adjustable sit stand desks can alleviate pain, reduce fatigue, and increase productivity.

What is the best desk posture for shoulder pain?

Positioning yourself in the right manner at your workspace plays a pivotal role in combating discomfort. Getting your posture right with the help of ergonomic furniture is vital to curbing shoulder pain.

Ensure to align your upper body—head, neck, and chest—over one another in a straight fashion. Maintain healthy posture by adjusting the chair height in a manner where your hips are slightly elevated compared to your knees and your feet are firmly planted on the ground.

Your elbows must bend at a 90-degree angle when your hands rest on the workspace, creating an ergonomically comforting environment.

How should I sit at my desk to avoid neck and shoulder pain?

Sitting correctly can go a long way toward preventing shoulder and neck pain. Where possible, select a chair that offers comprehensive spinal support, like Australia's best Desky Pro + Ergonomic Chair.

Adjust the height of your seating arrangement so that your feet rest naturally on the floor. Consider adopting a footrest if needed, which can facilitate a parallel position with your thighs on the floor.

If your chair features armrests, they should be positioned such that your arms gently rest on them, with your elbows snugly tucked near your body. Keep your shoulders relaxed to curb neck tension, bringing relief to your shoulder muscles.

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Can sitting at a computer all day cause shoulder pain?

Shoulder discomfort is often the result of maintaining a slouched posture for prolonged periods while staying immersed in a screen. Constant slouching strains your muscles, leading to shoulder aches.

For workers whose job demands them to spend an ample number of hours in front of computer screens daily, being aware of this fact and adopting an intentional plan for ergonomic adjustment, such as using monitor arms, can prevent possible shoulder and neck discomfort.


Relieving and preventing shoulder pain while sitting at a desk boils down to maintaining good posture, taking regular breaks, and setting up an ergonomically friendly workspace. By following these proven steps, you can reclaim your workday from the clutches of distracting pain and discomfort while also protecting your long-term physical health.

Adopting these small yet significant changes can transition your work journey from causing continuous discomfort to enjoying a pain-free and more productive workspace. Now redefine your work experience and watch your productivity soar!

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Written By Desky Work better. Be more productive.