Sitting is not harmful in itself, but sitting still in the same slumped position for hours places steady pressure on your spine, neck and shoulders. The result is often stiffness, nagging aches and tension headaches that build up over the working week.
Find your neutral position
Sit back in your chair with your feet flat on the floor, knees roughly level with your hips and your lower back supported. Let your shoulders relax down and away from your ears, and keep your head balanced over your shoulders instead of pushed forward toward the screen.
Arrange your desk around you
Bring your keyboard and mouse close so your elbows stay by your sides. Raise your screen so you look straight ahead rather than down. If you work on a laptop, a simple stand with a separate keyboard can transform your comfort.
Movement is the best posture
Even perfect posture becomes uncomfortable if you hold it for too long. Change position often, stand for phone calls, take the stairs and walk over to talk to colleagues. Regular movement keeps your joints nourished and your muscles relaxed.
The best posture is your next posture. Keep moving, and your back will thank you.
Quick desk stretches to try today
These gentle movements take moments and can be done without leaving your desk:
- Slowly roll your shoulders backward and then forward
- Tuck your chin gently to lengthen the back of your neck
- Clasp your hands behind your back and open your chest
- Twist gently from side to side while seated tall
- Stand up and reach your arms overhead to stretch your whole body
Medi Tip
Stick a small note on your monitor that says shoulders down. Every time you notice it, take a breath and reset your posture.
The takeaway
If back or neck pain persists, spreads into your arms or legs, or disturbs your sleep, it is time for a proper assessment. Our joint and bone health team can create a personal plan to get you moving comfortably again.