American Osteopathic Association

Advancing the distinctive philosophy and practice of osteopathic medicine

"At Your Desk" Makeover Tips

A recent survey from the American Osteopathic Association (AOA) found more than 70% of office workers spend five or more hours sitting at their desk each day. Staying sedentary throughout the day can impact your body and cause pain, especially if you are not mindful of how you’re sitting.

Rob Danoff, DO, an osteopathic family physician, offers five tips to help office workers sit comfortably at their desks to prevent and ease physical pain.

  1. Your Mom Was Right
  2. Sitting up straight and not hunching over your computer engages your abdominal muscles, which reduces strain on your back and makes breathing easier.

  3. Keep Feet Flat on the Floor
  4. When both feet are flat on the floor the rest of your body responds and improves your posture. Crossing your legs or sitting on one leg puts pressure on the veins underneath your knees and restricts blood flow.

  5. Keep Those Eyes Straight Ahead
  6. Adjusting your computer monitor to where the top of the screen is at eye level will reduce strain on your neck muscles.

  7. Elbows In
  8. Placing your elbows close to your body as you type will relax your shoulders and arms, eliminating potential muscle strain.

  9. Avoid Wrist Wrenching
  10. Making sure your wrists do not bend too far forwards or backwards when you type will help reduce strain and your likelihood of developing carpal tunnel syndrome.


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