Increase body awareness, reduce tension, and improve your posture to feel better while you work.
It’s frustratingly easy to unconsciously slouch or twist into an unbalanced position, especially when spending long hours at your desk. For example, I used to find myself leaning into my screen or sitting with one knee up and the other leg tucked beneath me, often causing pain to radiate through my neck and shoulder blades. When I became more mindful of my posture and made some adjustments, I started to feel better.
Over time, a pattern of improper posture can become chronic and lead to various health problems, from back pain and joint issues to digestive problems and even difficulty breathing. But it’s not just about physical discomfort. Our posture can also affect and reflect our emotional state. Think about how you might hunch over or tense up when feeling overwhelmed.
If you’re sitting while reading this, take a moment to take a deep breath, relax your shoulders, and adjust your posture.
The support of good posture minimizes strain on your joints, muscles, and organs. That’s why combining mindfulness practices, stretches, an ergonomic setup, and sleep support can significantly improve how you feel.
Start with your mind-body connection
Posture can be a reflection of your physical and mental health. Studies have found that people with depression often have slumped posture, while those with anxiety disorders may develop balance issues. But when you treat your mind and body like a team—tapping into your inherent mind-body connection—you can use mindfulness and physical activity to improve your mood and posture.
Paying attention to your body’s position, movement, and sensations while you work or study will make you more aware of when you’re slouching or overexerting. This body awareness allows you to do quick body scans to check your alignment and make conscious adjustments to maintain good posture.
Other mindfulness practices, such as meditation and deep breathing, can improve your posture by helping calm your mind and relax your body. And workouts like pilates, yoga, and strength training can improve flexibility and strengthen your core.
Read more: 5 Types of Meditation for a Calm Mind
Add gentle movement to your workday
Your body will thank you if you break up long periods of sedentary time at your desk. Jenny Zhao, a certified holistic ergonomist, says, “Try not to find yourself static for too long, whether that’s sitting or standing. Get on your feet, move to another room, get some water, do a stretch. All this is great for you throughout the day.”
Even simple stretches can make a big difference. Zhao enjoys bending down to touch her toes, circling her shoulders, swinging her arms, and doing slow butt kicks. “Basically, any movement that counteracts the forward positions we usually have at the desk,” she explains. She’ll even turn on music and groove to it to spice up the day and boost her mood.
Here are some stretches you can do from a chair:
- Neck Roll: Gently rotate your head from side to side, forward and backward, and in slow clockwise and counterclockwise circles.
- Shoulder Shrugs: Lift your shoulders towards your ears, then relax them back down. Repeat several times.
- Wrist Circles: Make small circles with your wrists, clockwise and counterclockwise.
- Seated Hamstring Stretch: Sit with your legs extended in front of you. Reach for your toes or ankles, keeping your legs straight.
Roll out your yoga mat and add this simple flow to your morning routine or midday break to wake up your body, improve circulation, and reduce muscle tension:
- Cat-Cow: Start on all fours. Inhale while you arch your back like a cat, then exhale as you round your back like a cow. Repeat 10 times. On the final exhale, lift your hips and back into the next pose.
- Downward-facing Dog: Form an inverted V shape and hold.
- Plank: Lower your body down into a push-up position and hold.
- Cobra: Lower your forearms to the mat and slide your body forward, lifting your chest off the floor and hold.
- Repeat the sequence two more times.
- Child’s Pose: End the final sequence by lowering your chest to the mat and sitting back on your heels. Rest your forehead on the floor and hold.
Remember to focus on your breathing and engage your core muscles through each pose.
Read More: Unwind with These Bedtime Yoga Stretches for Better Sleep
Create an ergonomic workspace
Shopping for a desk and desk chair that works harmoniously together can be overwhelming; there are thousands of options. “You’re also figuring out what looks good with your style beyond just function,” says Zhao. “A lot of people want to just jump to something aesthetically pleasing, but what’s challenging is making sure it fits you,” she continues.
Investing in ergonomic furniture and equipment can reduce strain on your body. Before buying, assess how much of your day requires sitting and what workspace configuration will work best. A desk should provide ample legroom and proper placement of your tech and decor to avoid awkward postures. Get a desk that’s big enough to place a monitor directly in front of you, at least 20 inches away, according to the Occupational Safety and Health Administration. It should also have enough space for your keyboard and mouse to be at a height that allows your wrists to remain neutral.
Zhao suggests getting a chair that supports a neutral sitting position. One that’s easy to adjust and accommodates various body sizes. “This would include an adjustable seat height, adjustable seat pan, and a dynamic backrest that provides lumbar support and movement,” she adds.
For people who work from cafes or co-working spaces, Zhao says to sit back in your chair and scoot closer to the table instead of hunching forward to your laptop. And even if it feels weird to stand up in public to stretch for 30 seconds, she says to do it anyway.
“If you know you’re gonna be set up there for a long time, day after day, it might not hurt to get some supplemental to-go ergo tools,” adds Zhao. She says you can get a laptop riser with a sepBluetoothetooth keyboard and mouse and roll up a sweater for extra lumbar support.
Read more: The Case for Shopping In Person
Should you straighten up?
It’s common to hear the advice to “sit up straight” or “straighten up,” but Zhao says there’s been some debate on whether it’s the most healthy position. “While sitting up straight can work well if you have a good core, we’ve found that it’s not quite realistic to do so at the desk all day,” she explains.
According to Zhao, some studies have shown that a slightly reclined angle at about 100-120 degrees can reduce pressure on our spinal discs—compared to a perfectly upright position—without compromising our ability to view a screen or reach for tools.
“Think about if you’re sitting at a pool lounge chair. Reclining or even laying down seems to be most relaxing and comfortable,” she says. “Same goes with airplane seats. That recline just feels better, right?”
However, the ideal angle will always vary depending on individual factors. Listen to your body, stay active, and experiment with different angles and setups to find what works best for you.
“Remember that one size doesn’t fit all,” says Zhao. “If you read something online or see something on TikTok, it may not necessarily work for you, and that’s OK.”
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