Fortunately, my job as a Physical Therapist has historically involved a ton of MOVEMENT. Constantly walking, moving, changing positions and working in the gym with patients.

BUT in 2020 the world changed and as a result my career shifted a bit. Remote work increased and as I found myself doing more and more computer work, my body started to get ANGRY with the sudden decrease in activity throughout the work day. 

And so I made the decision that if I was to fully commit to remote work and a digital practice side hussle, I needed a desk and computer workspace that still allowed plenty of movement throughout the day. 

The end result is that I have designed two separate spaces- one is in my clinic where I see patients. It was designed a bit more cost effectively (because lord knows you shouldn't put anything nice in old, decrepit Army buildings lol). And then there is my home office where I manage my online business. This is the space where I splurged and created the most movement friendly set-up possible. 

In this article, I will share both spaces with you as well as suggestions if you are on a super minimal budget. Additionally, we will chat about the most ideal way to arrange monitor, keyboard etc...as well as what extras are worth the money, and what is a waste!

*This blog contains affiliate links for products that I whole heartedly recommend. If you decide to purchase from these links, I make a small commission at no additional cost to you. 

When you are designing your desk space you should have 2 primary goals: 

1. What will allow you to move and change positions as often as possible
2. How can you avoid awkward and less than ideal positions for prolonged periods of time

Because ultimately, it is not sitting, or slouched posture, or lack of back support that causes joint pain. It is any position or posture that you get stuck in for prolonged periods of time. I always tell clients that instead of focusing on 'the perfect posture', focus instead on 'your next posture'. Keeping your body in motion is the number one way to prevent joint pain and stiffness! 

With that in mind, these are my recommendations...

Standing desk

If your daily life entails work on the computer, a standing desk is the single best thing you can do for your body. The ability to alternate between sitting and standing (and everything in between) will ensure your joints get movement and posture changes. 

You essentially have 3 options to make this happen: 

1. The most expensive option is a true sit-to-stand desk. These are either motor powered or operate by a hand crank. This is what I use in my home office.
2. The lesser expensive option is a riser or a desk converter. These will essentially sit on top of a standard desk and still provide you with the option of sitting or standing. This is what I have in my clinic office. 
3. The cheapest and DIY option is to use a box or stack of books on top of your regular desk which will function much like a riser desk. This is what I did initially while saving up for my standing desk options. It doesn't look the prettiest, but gets the job done! 

A stool

I prefer a stool over a chair and here is why....A stool gives you more options for movement and when you are sitting, a stool prevents you from sitting lazy. 

In my clinic office, I have a very traditional stool. It adjusts in height and then the top spins. I use it when sitting, BUT it also provides standing options as a surface to prop your knee/foot upon. And because it spins, you can use it for assisted joint movement/rotations when your leg is propped up. 

At home, I went a little fancier and chose a wobble stool. It looks sort of odd, and frankly took some time to get used to, but here is the theory behind why it is better for the body. A wobble stool essentially has an unstable surface. Meaning if you get lazy, you fall off.  And because of the unstable surface, there is a ton of available movement while sitting. My favorite, is the ability to rock your pelvis back and forth which keeps the low back from getting tight and stiff. Wobble stool

Pro tip- if you choose a wobble stool, make sure it sits on carpet or a rug. They get a little too unstable on hard flooring :)

Monitor set-up

To minimize neck pain, eye strains, and headaches, you want to be intentional about monitor placement. 

Ideally, your screen will sit approximately 12 inches away from you and is level with your eyes. This applies whether you are sitting or standing and you should adjust accordingly.  

You also want to be squared up to your monitor. If it is off to one side, your head will always be slightly turned that direction. This causes one eye to strain more. Neck muscles will also get unbalanced where one side is always shortened while the other is on stretch. If you work with duel monitors, position yourself exactly between the two.

Keyboard and mouse placement

Strategic placement of keyboard and mouse can decrease strain through the shoulder, elbow, and forearm.

Ideally, you are able to reach and access both of these with your elbows bent to about 90 degrees and arms close to your body. You want to avoid having to reach your arms fully extended out straight while typing and using mouse. 

Additionally, avoid your elbows resting on the hard desk. This can be mitigated by moving your keyboard and mouse closer to the edge of the desk. If your elbows must rest on the desk, inexpensive pads can protect them from irritation. Prolonged time with elbows propped on hard surface can irritate your ulnar nerve (funny bone nerve) which sits really superficially near your elbow. When this nerve is compressed it can causes numbness and tingling down into your arm and hand. 

The same goes for the wrists, in which case compression from the hard desk can irritate the carpal tunnel. Cheap pads can be useful for both elbow and wrist (you will find these under links later in this article).

Extras that are worth the money

• Blue light blocking glasses- I wear mine anytime spent working on computer, however this is even more important if you work at night
• Elbow and wrist pads for typing- to avoid nerve compression from resting on hard desk
• Standing desk- to give you more movement options and help maintain focus and alertness with standing option
• Stool- to give you more movement options both when seated and standing

Things that are not worth buying

• Posture devices- posture shirts, straps, braces etc....this is the biggest scam in my field. You do not need an external device holding you in any posture for long periods of time. Remember- there is no perfect posture, focus instead on moving frequently
• Supportive shoes- lots of shoes are advertised to provide you cushion and support to maintain alignment, protect your joints etc...this falls under the same category as posture devices. 
• Back support-if you need back support while sitting that means that you are sitting for too long and the answer should instead be a way to move and change positions. Back support encourages lazy sitting. Lazy sitting means you are staying in one position/posture for far too long. 
• Ergonomic chairs-save the money to put towards a standing desk. The most ergonomic chair will never beat the ability to stand and move around. 

 You need movement snacks!

In addition to changing positions frequently, it is also helpful to schedule several strategic 'movement snacks' into your day.

A movement snack is a mini-mobility routine that you can perform in a couple minutes to keep your joints moving. This movement encourages blood flow that keeps the cartilage inside the joint happy and healthy. 

Because it's easy to just get in the zone while you are working, I encourage clients to set a timer on their phone every 45 minutes or so. When the timer goes off, take 5 minutes to intentionally move problem joints or parts of your body that are starting to feel stiff. For many people, this is going to be the hips, back, shoulders, and neck. 

Check out this seated MOBILITY ROUTINE designed specifically for desk work. 

My office spaces

Below is my clinic office where I use a riser desk and a standard office stool.

And then this is my home office where I do primarily video editing. I splurged on this space to have a motorized sit to stand desk as well as wobble stool. 

Links

• VERSADESK Standing Desk LINK and riser desk LINK (code DOCMRAZ10 will save 10% at checkout) 
• *Wobble stool LINK
• *Elbow pads LINK
• *Wrist pad LINK 

*As an amazon influencer, I earn commission from qualifying purchases.

Need some help?

If you need specific recommendations or want individual guidance-I offer remote consultations to clients all over the United States. Whether you have a cranky joint, want to train proactively against future aches and pains, need help setting up your workspace, or want to improve mobility and performance in the gym-we can work together remotely to assess your bodies needs and create a highly individualized program tailored to you. Please fill out this Application Form and I will be in touch!

If you are looking to improve the general health and mobility of your joints and don't need individualized guidance- My online Kinstretch program, Upgrade Your Joints, will give you all the tools and resources to start training proactively against unwanted pain and injury. The Kinstretch classes are follow along with cueing provided in real time so you can train confidently and know exactly what to focus on. Follow preset programs or pick and choose the classes you want to take and when you want to take them. 

I give you all the proactive training education and advice that I have learned over my 13 years in the health and fitness industry. My ultimate goal is to help you remove physical barriers and limitations to movement so that you can continue in your career, fitness journey, active lifestyle etc...with less risk for injury and pain.

Learn more about Upgrade Your Joints HERE