- The best posture is the next posture: change position often.
- Set the screen at eye level, feet flat and elbows near 90 degrees.
- Numbness, weakness or loss of bladder or bowel control with back pain needs urgent medical care.
The short answer
Long sessions at a computer, mixing desk or sewing table can leave your neck, shoulders and lower back stiff and sore. Perfect posture is not a magic cure. What helps most is a sensible set-up, regular movement and a body that is strong enough for the work you do. This guide builds on healthy habits for desk workers with a closer look at producers and creators who sit for hours.
Set up your workstation
| Part | Aim for |
|---|---|
| Screen | Top of the screen at or slightly below eye level, about an arm’s length away |
| Chair | Back supported, hips slightly above knees, feet flat on the floor or a footrest |
| Keyboard and mouse | Close to your body, elbows near 90 degrees, wrists straight |
| Lumbar support | A small cushion or rolled towel at the curve of the lower back |
| Laptop | Use a stand and an external keyboard so the screen can be high and the hands low |
| Monitors in a studio | Place speakers and screens so you do not have to twist your neck |
Move more, sit less
- Change position every 30 minutes. Stand, stretch or walk for a minute or two.
- Set a timer, or link breaks to events such as finishing a mix or sending an email.
- Alternate sitting and standing if you have a standing desk.
- Walk for a few minutes after meals. See walking and simple exercise.
- Rest your eyes at the same time. See eye care for screen users.
Simple stretches you can do at your desk
- Neck tilt: gently bring one ear towards the shoulder, hold for 15 to 20 seconds, then switch sides.
- Shoulder rolls: roll the shoulders back and down ten times.
- Chest opener: clasp your hands behind you and lift slightly, hold for 15 seconds.
- Seated twist: turn your upper body to one side while holding the chair back.
- Hip flexor stretch: step one foot back in a gentle lunge and hold for 20 seconds.
- Cat-cow: on hands and knees, slowly round and arch the back.
Stretch gently and stop if anything hurts sharply.
Build a stronger back and core
Muscles in the core, hips and upper back support the spine. A few simple exercises two or three times a week can help: glute bridges, planks, bird-dogs and rows with a resistance band. Our guide to simple exercise routines at home includes a beginner routine.
Tips for producers, musicians and creators
- Take a short break between takes or mixes, even if you are in the flow.
- Keep the mouse and keyboard at the same height, and avoid reaching.
- Use a chair with good support instead of a stool or sofa.
- Set up your studio so your head is not tilted down towards a laptop.
- Keep your hearing healthy too. See hearing protection for musicians and producers.
How to handle back pain
- Most episodes of ordinary back pain improve within days to a few weeks.
- Staying gently active usually helps more than long bed rest.
- Heat or a short course of simple pain relief may help, but ask a pharmacist or doctor what is safe for you.
- Sleep well and manage stress, because tension makes pain worse. See sleep and how to improve it and managing stress.
When to see a doctor
Seek medical care promptly if back pain follows a fall or injury, lasts more than a few weeks, wakes you at night, or comes with fever, unexplained weight loss, numbness, tingling or weakness in the legs. Seek emergency help if you lose control of your bladder or bowels or have numbness around your groin. This guide is general information and not medical advice.
Quick checklist
- Set the screen at eye level
- Support your lower back and keep feet flat
- Move every 30 minutes
- Stretch and strengthen regularly
- Rest your eyes and take breaks
- See a doctor for warning signs
Key points to remember
Good posture is a habit of changing position and keeping a comfortable set-up. For more everyday health habits, see staying healthy on a busy schedule.
