Desk posture is something that is easy to improve with simple adaptations to your set up.
Those using laptops should aim to have a separate screen, mouse and key board. This is so that the top of the screen is at eye height and your shoulders are positioned better, both of these help to reduce the likelihood of us slipping into that ever familiar hunched posture.
Having an adjustable chair is always preferable as if allows you to position yourself so that your hips can be more open and wrists are not excessively bent back when typing. Having arm rests on the chair can help you relax your shoulders away from your ears as they take the weight of your arms.
If you work for a company that can offer you a health safety environment (HSE) check, and you have not had one yet, ask for one! Many companies offer sit-stand desks which can be beneficial for many patients with various issues, especially those who have low back pain which is aggravated by sitting.
We commonly recommend that patients take breaks from sitting every 45mins if they can. Moving will help to keep postural muscles that are over worked while sitting from fatiguing. It will also help to keep your hips and upper back mobile, which can become restricted, putting added stress on your neck and lower back.