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How to Avoid the Aches and Pains of Your Desk Job

As relaxing as getting to sit all day for work may sound it can actually be quite painful if done incorrectly. Our bodies tend to tense up if we are sitting off-balance or cutting off important blood flow by overbending our legs. Here are a few tips to keep in mind while sitting at your desk to help make your office hours more comfortable.

Be aware of your feet

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It may seem silly to care where your feet are but they can be a large cause of stress in your body if you sit the wrong way for hours on end.

  • Don’t cross your legs. Crossing your legs causes pelvic imbalance and cuts off blood flow.
  • Place your feet flat on the ground. Try not to tuck them underneath you, but instead let them rest. This will help to reduce tension in your knees and ankles.

Check your posture

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The way you sit at your computer each day can have a major impact on the stress you feel in your neck, back, and legs. Here are a few posture tips to help reduce the strain of sitting all day.

  • Keep your ears above your shoulders. It is easier for your body to maintain balance when your head is properly aligned, therefore alleviating stress.
  • Try to keep your shoulders back instead of allowing them to roll forward.

Keep arms in

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Your workspace should be able to adjust for your comfort, especially if you’ll be spending most of your day at your desk.

  • You should be able to easily access your keyboard with your elbows resting on your armrest.
  • Keep the mouse close to the keyboard so you don’t have to stretch to reach it.
  • Have your monitors at eye level so you aren’t straining up or down to view them.

Find the right chair

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There is not one specific chair that is perfect for every person. We are all built differently so we each have different needs.

  • The seat of the chair should be the proper length for you to sit with your back easily resting against the back of the chair.
  • The chair needs to be high or short enough for you to sit with your feet flat on the floor.
  • There should be proper cushioning for the lumbar or small of your back.
  • Armrests should be adjustable so your arms can rest comfortably, taking tension off your back and shoulders.
  • You want your chair to swivel so you can access all areas of your workspace without having to stretch yourself.


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Allowing your body to fully relax and move is important in staying healthy and relieving tension.

  • Take a short walk once every hour. This can just be to the restroom, but try to move to allow your blood to flow easily.
  • Try to slightly change your sitting position every 30 minutes so your joints don’t get stiff and stuck in one position.

If you find yourself experiencing increased pain while at the office visit a doctor, like those at to see how you can relieve your pain. Sometimes the problems are deeper than bad posture or an incorrect chair.

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