Staying Healthy at Work: Desk Posture

Dr. Kristina Fruechtl Blog

This blog will be the first of a series of short blogs about staying healthy while you’re at work. Doing your job from a desk doesn’t have to be detrimental to your health. Keep in mind that every job comes with it’s different types of postural stressors.


If you spend several hours a day sitting, you may want to consider trying some of these suggestions:

  •  Take brief walking breaks to the copy room, to refill a water container, coffee break room, bathroom, or just to say a brief hello to a co-worker.
  • If you have a sit-stand desk station alternate between sitting and standing every 30-60 minutes, or spend 50% of the day sitting and 50% standing. Do a standing lunge stretch to stretch the hip flexor muscles (front of hip) each time you stand up. Hold for 30 seconds and repeat 3 times each side.
  • Put an alarm on your phone or a reminder in your calendar to do neck and arm stretches through the day.
  • Make sure your chair, desk, computer and mouse are all set up to be ergonomically supportive to you, individually. Many workplaces have an ergonomics specialist that will evaluate your station and help you make changes. Ask to see if that is an option.
  • How you sit affects how you feel, including your energy level and concentration. When we are slumped forward, hunched over the keyboard, or straining the neck forward at the computer screen (or any other screen device) there is often some pain involved with this, and this takes up a lot of the body’s energy and our ability to focus.

Making even small changes can make a big difference.

Stay tuned for more healthy at work tips!