Working a desk job certainly has its perks, and many individuals work these jobs for the entirety of their careers. Over time, prolonged sitting may take a toll on your physical health and posture. Issues may compound if an individual sits all day and rarely engages in physical activity. While working, you must be mindful of how you’re sitting and how you’re working to prevent pain or discomfort. Therefore, here are a few things to keep in mind while working a desk job to keep your body and mind healthy:

Ensure Your Head Is Up and Looking Forward

Sitting at a desk all day can cause tension, especially in the neck/shoulders area. Ensure that while you’re sitting at your computer that you keep your head forward. Your head & neck should be raised above your shoulders. Unfortunately, many office workers either need to bend their neck up or down to stare at their computer monitors; invest in a monitor stand to ensure you’re not straining yourself.

Pick A Chair That Offers Lumbar Support

The chair that you sit in for 40+ hours a week will ultimately play a role in how your body and mind feel while you’re at work. Office chairs that are old and worn-in may feel comfortable to sit in, but these chairs frequently lack support for your back. If you’re using an old office chair that tends to lean back and cannot remain in an upright position, ask your manager for a new office chair. Recommend a chair with lumbar support to protect your posture.

Take Breaks and Stretch

Mental and physical fatigue will begin to creep in while you work your office job. Therefore, it is necessary for you to take routine breaks throughout the day. If you work 8 hours a day, you should have at least eight minor breaks to relax your body and focus on yourself. Whether you take 5-10 minutes to walk to the washroom, around your office building, or to do some squats or basic stretches, movement is critical to your mental and physical stamina. Getting up and moving around improves your blood flow and takes the pressure off your spine, which will reduce pent up stress.

Use Hands-Free Devices for Long Phone Calls

Working an office job often means taking phone calls and browsing your computer at the same time; in other words, there is a lot of multitasking going on. Individuals that are taking phone calls and using their computer will often place their headset in between their ear and their shoulder, this is known as phone cradling. Doing this once or twice is not going to kill you, but consistent phone cradling will take a toll on the joints in your neck. If you are someone who makes phone calls while using their computer, use a Bluetooth headset/headphone to reduce the strain on your neck.