In front of a screen, it's generally not one particular position that ends up causing discomfort, but holding it for a long time. The most useful guidance is therefore simple: change position often, take short and frequent breaks, set up your screen and keyboard so you don't have to lean forward, and rest your eyes regularly.
Here's how to put this into practice, at the office or when working from home, without any special equipment.
Why staying in the same position for a long time ends up causing discomfort
INRS, the French national reference body for occupational health and safety, points out that screen work can lead to musculoskeletal disorders (neck, shoulders, back, wrists), eye strain and stress, on top of the effects of prolonged sitting. It's often the same muscles working, in the same position, for hours.
The World Health Organization, for its part, stresses that adults benefit from being more active and less sedentary, and that any activity is better than none. None of this replaces medical advice: if you have unusual or persistent pain, see the last section.
Moving often matters more than "perfect posture"
There is no ideal position to hold all day. A good setup helps, but the most effective thing is not to stay frozen: sit up, lean back against the backrest, stand up, walk a few steps. INRS also recommends alternating between sitting and standing when possible.
- Take your calls standing up or while walking.
- Go and get a glass of water or a document rather than keeping everything within reach.
- Use changes of task as a cue to get up.
What about a sit-stand desk?
It makes alternating easier. A 2018 Cochrane review found that it may reduce time spent sitting at work during the first year, with low-quality evidence and an effect that tends to fade over time; its health benefits remain unproven. So it's only useful if you actually use it to change position, rather than standing still instead.
Short, frequent breaks
There is no official rule on exactly how often to take breaks from a screen. The UK's Health and Safety Executive (HSE) keeps to a simple principle: short, frequent breaks are better than long, infrequent ones. It gives an example: 5 to 10 minutes every hour rather than 20 minutes every two hours. Ideally, each person chooses when to take their break.
Changing activity counts too: switching to a task without a screen (a call, a paper document, a conversation) rests your eyes and body without stopping work. During the break itself:
- stand up and walk a few steps;
- look into the distance, out of a window if possible;
- do a few gentle shoulder and neck movements, without forcing.
Setting up your workstation simply
A few adjustments are enough to avoid leaning forward or tensing up. The guidance below follows the HSE's.
| Item | Simple guideline |
|---|---|
| Screen | Straight ahead of you, the top at eye level, about an arm's length away |
| Keyboard | In front of you, just below elbow height |
| Mouse | Close to the keyboard, in line with your elbow |
| Chair | Lower back supported, the seat supporting your thighs |
| Laptop | Screen raised, with a separate keyboard and mouse |
Think about lighting too: position or tilt the screen to avoid reflections and glare, using blinds if needed.
When working from home
At home, the risk is working anywhere: on the sofa, on a bed, with the laptop on your knees. For a few minutes, that's not a problem; for a whole day, a table and a chair, even simple ones, and a raised screen are better. Put your workstation away at the end of the day: it helps mark the break. For the rest of the evening, see our after-work relaxation routine.
What about your eyes?
Staring at a screen up close for a long time tires your eyes. INRS advises taking visual breaks by looking into the distance, varying tasks and avoiding reflections on the screen. If visual discomfort persists (stinging eyes, blurred vision, headaches), talk to a healthcare professional: it may also be a vision problem that needs correcting.
What about your neck and shoulders?
The back of the neck and the upper shoulders are often the first to stiffen in front of a screen. Breaks and workstation setup help during the day; for gentle movements, warmth and self-massage, see our routine to relax your neck and shoulders.
In the evening, at home, some people also like to take a few minutes with a massager resting on their shoulders, such as Komua 04 · Neck & Shoulder Massager. It's a moment of relaxation, not an answer to the demands of your workstation. To compare device formats, see how to choose a neck and shoulder massager.
When discomfort calls for professional advice
See a doctor:
- if pain in your neck, back, shoulders or wrists doesn't improve after a few weeks;
- if you feel tingling, a cold sensation in your arm or a loss of strength;
- if the pain is severe, unusual or comes with other symptoms.
If you are an employee, your occupational health service can also advise you on setting up your workstation.
