Desk Ergonomics and Movement Tips to Stay Comfortable at Work

Spending long hours at a desk can take a toll on your body, but staying productive doesn’t have to mean feeling stiff or uncomfortable. Small, intentional changes to your setup and daily habits can support your posture, reduce aches, and reduce desk-related pain.

Below are simple, effective strategies to protect your body while working at a desk.

Tip 1: Set Up Proper Desk Ergonomics

A well-designed workstation supports your body instead of stressing it. Use these desk ergonomics guidelines to improve comfort and reduce strain:

  • Position your monitor at eye level to avoid neck strain

  • Keep your shoulders relaxed, not shrugged

  • Place your feet flat on the floor (or on a footrest)

  • Keep elbows close to your body, bent around 90 degrees

  • Sit with thighs parallel to the floor

Proper desk ergonomics can significantly reduce neck, shoulder, and low back discomfort over time.

Tip 2: Build Movement Into Your Workday

The body isn’t designed to stay still for hours at a time. Regular movement helps counteract stiffness and supports circulation.

Try incorporating:

  • 5-minute movement breaks every hour (walking, squats, or light mobility)

  • A short walk during lunch

  • A standing desk or walking pad to reduce prolonged sitting

  • Simple desk stretches like thread-the-needle, standing open books, or gentle spinal rotation

  • Sitting on an exercise ball occasionally to encourage active posture

Consistency matters more than intensity when it comes to staying mobile during the workday.

Tip 3: Stay Hydrated and Nourished

Hydration and nutrition play a key role in how your body feels at work. Keep a water bottle nearby to remind yourself to drink throughout the day. Planning simple, balanced snacks ahead of time can help maintain energy levels and prevent afternoon crashes.

Desk Pain Doesn’t Have to Be Part of Your Job

If desk-related neck pain, back pain, or stiffness is interfering with your workday, physical therapy can help. A targeted evaluation can identify movement restrictions, postural habits, and ergonomic issues contributing to discomfort. Contact us today at our Mequon or Brookfield locations!

If you’re ready to feel more comfortable at work, contact us to schedule an evaluation and learn how physical therapy can support your daily routine.