Office Posture: Protecting Your Body While You Work

Do you spend your 40-hour work week tied to a desk and chair? If so, you’re like many Americans. The downfall of computer-based work is the compromise it subjects the body to. We’ve all seen headlines about the cardiovascular risks of prolonged sitting, but the musculoskeletal toll often goes overlooked.

Prolonged sitting can:

·        Shorten hamstrings and hip flexors

·        Weaken core and gluteal strength

·        Contribute to neck, shoulder, and lower back pain

·        Lead to stiffness in the upper and mid-back

Over time, these changes can alter posture and movement, increasing the risk of chronic pain and even injuries outside of work.

Common Workplace Ergonomic Mistakes

Most office workers fall into the same traps without realizing it. Here are a few red flags to watch for:

·        Screen too low or too high → causes neck strain.

·        Slouched shoulders → rounds the upper back and fatigues stabilizing muscles.

·        Unsupported arms → puts stress on the neck and upper back.

·        Crossed legs or tucked feet → limits circulation and alters hip alignment.

·        Chair too far from desk → encourages leaning forward and slumping.

How to Improve Your Posture at Work

1.        Proper Sitting Ergonomics

Set up your workstation with these key points:

·        Feet flat on the floor, ankles neutral

·        Knees and hips bent at 90 degrees

·        Back supported, trunk upright

·        Shoulders relaxed, elbows bent at 90 degrees with forearms resting on armrests

·        Wrists neutral, keyboard directly under hands

·        Monitor at eye level so your neck stays relaxed

2.        Take Movement Breaks

Aim for 5–10 minutes of movement each hour. Stand, walk, stretch, or do a few quick exercises to reset your posture and improve circulation.

3. Desk-Friendly Stretches

Here are a few simple stretches you can do throughout the day:

·        Seated Hamstring Stretch – 3 reps per side, hold 30 seconds

·        Seated Thoracic Rotation – 10 reps per side, hold 5 seconds

·        Upper Trapezius Stretch – 3 reps per side, hold 30 seconds

·        Levator Scapulae Stretch – 3 reps per side, hold 30 seconds

·        Kneeling Hip Flexor Stretch – 3 reps per side, hold 30 seconds

These target the areas most affected by sitting and help restore balance to your posture.

When to Seek Physical Therapy

While posture corrections and stretches can make a big difference, sometimes they’re not enough. If you notice:

·        Persistent neck, back, or hip pain

·        Numbness or tingling in your arms or legs

·        Headaches linked to desk work

·        Difficulty maintaining good posture despite adjustments

…it may be time to see a physical therapist. At Tualatin Valley Physical Therapy, we help office workers identify the root cause of their discomfort, improve mobility, and restore strength to keep them productive and pain-free at work and beyond.

✅ Takeaway: A healthy workstation setup, regular movement breaks, and simple stretches go a long way toward preventing desk-related aches and pains. If problems persist, physical therapy can provide tailored solutions to keep your body working as well as your mind.