7 Posture Fixes Every Desk Worker Needs to Know
Sitting at a desk all day can wreak havoc on your posture, leading to aches, pains, and long-term health issues. Poor posture isn’t just about slouching—it affects energy levels, focus, and overall well-being. The good news? Small adjustments can make a massive difference. Here are seven simple posture fixes every desk worker needs to know.
1. Adjust Your Chair Height
Your feet should be flat on the floor, knees at a 90-degree angle, and hips slightly higher than your knees. If your chair is too high, use a footrest.
Why it works: Reduces strain on your lower back and prevents circulation issues.
2. Position Your Screen at Eye Level
Your computer screen should be directly in front of you, with the top of the monitor at or just below eye level. If you’re constantly looking down at a laptop, use a stand or stack books to raise it.
Why it works: Prevents neck strain, tech neck, and headaches.
3. Keep Your Shoulders Relaxed
Tension creeps in when we hunch our shoulders or scrunch them up while typing. Check in throughout the day—relax your shoulders and let them drop away from your ears.
Why it works: Reduces tension headaches and upper back pain.
4. Support Your Lower Back
A proper lumbar support cushion (or even a rolled-up towel) can help maintain the natural curve of your spine. Avoid slouching back into your chair.
Why it works: Prevents lower back pain and fatigue.
5. Mind Your Wrist and Elbow Position
Keep your elbows at a 90-degree angle and your wrists in a neutral position (not bent up or down). A wrist rest can help keep your hands aligned while typing.
Why it works: Reduces strain on wrists and helps prevent repetitive strain injuries like carpal tunnel.
6. Take Microbreaks to Reset
Even the best posture won’t save you if you’re stuck in the same position for hours. Stand up, stretch, or roll your shoulders every 30–60 minutes.
Why it works: Improves circulation, prevents stiffness, and keeps energy levels up.
7. Try Desk Yoga for Instant Relief
Incorporate simple desk yoga poses like seated spinal twists, shoulder rolls, and neck stretches to keep your body feeling good throughout the day.
Why it works: Releases tension, improves flexibility, and keeps your posture in check.
Final Thoughts
Fixing your posture isn’t just about comfort—it’s about preventing long-term pain and improving daily productivity. Small changes lead to big results.
At Calm and Co Office Yoga, we specialize in workplace wellness, offering desk yoga, posture care, and corporate wellness workshops. Get in touch to bring better posture (and less pain) to your team!
