Desk Work Survival Tips

Key Points:

• “Perfect posture” is a myth. Being less static and more active during probably matters more than trying to “fix” your posture
• Ergonomics can help, but fancy gear won’t beat moving around more
• It’s normal to get pulled into your work and forget to take breaks, so set reminders!

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Working at a desk can be surprisingly tough. You’re stuck doing the same thing for long periods with little variation. For some, this can lead to discomfort or pain. This isn’t always the case - there may be some increased risk of developing some pain if you spend more time at a desk, but it’s hardly a 1:1 ratio. Even if it’s not causing pain, though, working at a desk is generally not all that comfortable or enjoyable. What can we do to make this a little more tolerable?

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Posture: Does it Matter?

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First, some mythbusting. Posture is definitely not the end-all cause of desk-related pain that some might claim. We don’t have good metrics for who will or won’t develop pain while at a desk. If the difference could be explained simply by having “better” posture, researchers probably would have figured that out by now.

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What even is “good” posture? Classically, it’s this:

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You might hear experts talk about dropping a plumb line through your ear, shoulder, and hip to get your entire body lined up on one vertical axis. And somehow, this is “correct” and “good”.

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The biggest problem with this plumb line idea is that it is completely arbitrary. 

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Is there a reason why the plumb line needs to go through the ear and not the eyebrow? What about putting your eye socket over your sternum or your chin over your belly button? Why shouldn’t we line it up somewhere else entirely? There is no valid biomechanical argument in favor of this position over any other. 

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In fact, there have been studies showing that positions like supported slouching (nearly the opposite of “good posture”) can improve spinal height and decrease spinal loads (Pape et al. 2017)! The only thing that the “correct” posture really has going for it is that it looks nice. But unless you’re being assessed on your aesthetics while at your desk, why should we care?

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Basically, “good” posture is a fiction. It’s unattainable, unsustainable, and ultimately unhelpful. So what’s a concerned desk jockey to do?

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Move, Sucka!

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Your best weapon in the war against desk-related discomfort is movement. This doesn’t mean you have to do a hundred jumping jacks every 20 minutes to not hurt - it just means that we should look at your movement habits as closely as we do your ergonomics.

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Prescribing effective desk-related exercises to everyone who works at a desk is tough, because people respond differently to the same kinds of movements. Some trial and error should be expected as you figure out your best options, but here are some ideas to try:

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Move your neck! 

• Especially if you’re working with one screen in a static position, moving your head and neck more can make a big difference. Turn side-to-side, look up, look down, bring each ear to your shoulder, and see if that helps loosen your neck.

Move your shoulders!

• You’re probably not doing much reaching and lifting while sitting at a desk. So do some reaching and some lifting! Get your arms overhead, behind you, and out to your sides - basically, everywhere except out in front where they sit all day.

Move your back!

• Your back tends to be very static while seated and in a fairly forward-rounded position. We can counteract this by just going the other way: Bend back over the back of your chair, arching your back as you look up at the ceiling. Repeat.

Move your legs!

• Most people will fidget while sitting, but intentionally changing positions can help a lot. Cross one leg over the other, tuck one leg under you, hug one knee (or both!) to your chest, shift your weight onto one hip, etc.

Give yourself some support!

• This can come from traditional ergonomic options (e.g. a lumbar support in your office chair), but you could also try folding up a pillow and putting it in your lap, then leaning forward so it supports your arms and back. Or put a footstool next to/under your desk to elevate one or both legs.

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These are just some ideas to get you started. Repeat these movements 5-10 times and hold any stretch for 10-30 seconds. Repeat these multiple times per day if you feel like they help. You’ll only overdo movements that bring you relief if you push them beyond a comfortable level. 

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Frequency is your friend - intensity often is not. So move often, but don’t feel like you have to go all-out every time you do.

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General Ergonomic Principles

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Here’s a short list of some of the things you’ll want to look for in your desk setup to help yourself out:

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• Things you have to look at a lot (e.g. screens) should be set up so that your eye line is roughly in the middle of the screen

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• Keyboards, mice, and other input devices should be a height that keeps your forearms roughly parallel to the ground and your wrists neutral-ish

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• Chairs should go as far up your back as is comfortable (headrests are not required but can definitely be helpful)

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• Chairs should have height and front-to-back adjustments; if you want to get fancy, being able to adjust the height of your armrests is nice but not often necessary

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These are rough guidelines/principles intended to maximize your comfort at your desk. They are not intended to “correct” or “fix” your posture, since there’s probably nothing wrong with your posture in the first place. Instead, we need the right combination of movement and support.

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You also don’t need to spend an arm and a leg on expensive ergo gear. Just upgrading from sitting on a couch, stool, etc. to sitting in a $60 office chair can make a big difference. A little time and money invested in your comfort will go a long way towards keeping you happier with your desk job. At the same time, being more active and less static may be all the difference you need to feel better.

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In summary, “good posture” really is arbitrary and does not correlate with having less pain. Ergonomics can help us reduce discomfort from long hours of sitting, but there is no replacement for moving more often.

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Your body needs to move. So give it the movement that it craves, often and consistently, and it will pay you back in spades with improved comfort and concentration. You may find you’re even more productive and effective when you move more.

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If you need help figuring out ways to incorporate more movement into your busy desk-ridden days, Siento is here to help. Reach out and let’s figure out how to keep moving!

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