Back-To-School Ergonomics: How to Set Up the Perfect Desk Space

Sasha Guay
Sep 2
2 min read

As students head back to school, hours of homework, online learning, and screen time quickly become part of daily life. Unfortunately, long periods of sitting at a desk that isn’t set up properly can lead to neck pain, backaches, headaches, and even poor posture.

At Physical Edge Physiotherapy, we see patients who are struggling with discomfort simply because their study environment isn’t ergonomic. The good news? A few small adjustments can make a big difference.

Here’s our guide to creating a healthy, comfortable, and productive desk space.

Desk and Chair Setup
- Feet flat on the floor: Both feet should rest firmly on the ground or on a footrest.
- Knees & hips at 90°: This helps to reduce pressure on the lower back.
- Supportive chair: Use a chair with lumbar support or add a cushion to keep the spine upright.
Screen Height and Distance
- The top of your screen should be at eye level, so you’re not constantly looking down.
- Keep the screen about arm’s length away.
- Laptop users should consider a laptop stand (or even a stack of books) and a separate keyboard and mouse.
Posture Reminders
- Keep shoulders relaxed, not hunched forward.
- Align your ears over your shoulders (avoid “tech neck”).
- Lightly engage your core muscles to support your spine.
Movement Breaks
- Take a 2–3 minute break every 30–45 minutes.
- Stand up, stretch, or walk around the room.
- These short movements can boost circulation, focus, and energy.

Bonus: Stretches to Reset Your Posture

If you’ve been hunched over textbooks or screens, these quick stretches can help ease tension and reduce soreness:

Chest Opener Stretch
Helps counteract rounded shoulders and tight chest muscles caused by leaning over books or laptops.
- Stand in a doorway with elbow bent at 90°.
- Place forearm on the frame and gently step and lean forward.
- Hold for 20–30 seconds then repeat with the other side.
Seated Spinal Twist
Improves spinal mobility and relieves stiffness from sitting for long study sessions.
- Sit upright, feet flat on the floor.
- Place one hand on the opposite knee, gently twist your torso.
- Hold 10–15 seconds, repeat on both sides.
Chin Tucks
Reduces “tech neck,” relieves tension at the base of the skull, and strengthens postural muscles.
- Sit tall with shoulders back or lie down face up.
- Gently draw your chin toward your throat (like making a double chin).
- Hold for 3–5 seconds, repeat 10 times.