If you spend your day at a desk, you've probably felt the stiffness: tight shoulders, a sore neck or an aching lower back. The cause isn't usually "bad posture" alone, but staying in one position for too long.
Set up your workspace
- Screen: the top should be at or slightly below eye level, about an arm's length away.
- Chair: feet flat on the floor, knees at roughly 90 degrees, with support for your lower back.
- Keyboard and mouse: close to you so elbows stay by your sides and wrists stay straight.
- Laptop: raise it on a stand and use a separate keyboard.
Keep moving
Experts agree that the best posture is the next posture. Change position often.
- Stand up or stretch every 30 to 60 minutes.
- Take calls standing or walking.
- Try a standing desk for part of the day, if you have one.
- Walk during breaks.
Quick stretches
- Shoulder rolls.
- Gentle neck tilts.
- Standing back extensions.
- Chest-opening stretches.
If pain is severe, spreads down an arm or leg, or comes with numbness or weakness, see a doctor.
General information only, not medical advice. Always talk to a qualified health professional about your own situation.
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