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  • Writer's pictureBankstown Physiotherapy

The how-to guide of improving your health while sitting at your desk at work

As we have previously stressed prolonged periods of sitting at office jobs can have significant negative impacts on one’s health. However, with the growing age of desk jobs, it is hard to avoid the contradictory needs of fulfilling one’s career aspirations and ensuring a more balanced lifestyle.

Though, there are a few small efforts that you can make while working at your desk job that can prevent, or prolong, the impacts of poor posture such as heart disease, chronic pain, and muscle fatigue.

These include; Ensuring that your shoulders are in a relaxed position and are not held too high or low. There should not be any weight felt in the shoulders from holding them up as this can cause significant strain on the neck and back which may, in turn, lead to long term chronic pain.

Holding your feet flat on the floor. This adds additional support that the chair cannot provide and can hold your back in a straight, upright position. It is also able to support the natural curve that is generally obstructed from long periods of sitting in an office chair.

Keep your keyboard and screen a full arms-length away from you. This prevents hunching that may occur in the back due to leaning forward or underuse of the muscles. It can also assist in opening up the airways that would have previously been blocked due to unnatural curvature in the upper spine. In this, brain functionality can be improved due to increased oxygen supply.

Hold your hips as close to the back of your chair as possible. This will prevent any slouching as it forces the back to remain in an upright position. In doing so, risk of heart disease and brain-related issues can be reduced through an improved oxygen flow in the body.

Don’t be tempted to lean to one side or rest on your elbow. While this may be comfortable, sitting in this position for prolonged periods can cause the spine to curve unnaturally. In the long run, this can lead to chronic pain in the neck, back, shoulders, hips, and legs.

Get active every 30 minutes. This doesn’t need to involve any serious exercise. Taking a walk around the office or standing up to get a drink can be significantly beneficial as It can assist in retaining muscle strength through the legs and back. As well, it can also allow for increased concentration as taking time away from the screen allows the mind time to regenerate.

While we explain that it is important to maintain a strong posture while at work, it is also important that this culture of good seating remains true within other aspects of life, such as sitting on the couch or at the dinner table to support the body and hence maintain a healthy lifestyle.

If you wanted to find out more about having a good posture culture, feel free to contact our physiotherapy at or call us at 9793 3119.

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