5 Things You Can Do Sitting At Your Desk To Dramatically Improve Your Health

By Dr. Philip Cordova

May 7, 2019

A 2016 study by the Bureau of Labor and Statistics found that on average, Americans spend 39 percent of their day sitting down. But some jobs, like accountants, spend over 80 percent of their day sitting!

 Every. Single. Day. 

It's no wonder we have more headaches, muscle stiffness, and neck, shoulder and back pain than ever before! Fortunately, these five things can dramatically improve your health without quitting your job.

1. Do a Neck Stretch.

As tempting as it is to pull your neck toward your chest, you can actually do more harm than good.

Instead, hold onto the collarbone on the side of your neck that you want to stretch and gently pull down as you tilt your head away from your hands. For an added stretch, turn your head away, looking over your shoulder.

Hold for 20 seconds and repeat with the other side.

Do 3 sets on either side every hour.

The combination of counter pressure from your hands while tilting and turning your head should relieve any tension you are feeling in your neck.

2. Position Your Screens Higher.

Most of us have our screens positioned too low on our desks, making it more likely we slouch or hunch over to see what we are doing. Instead of moving your body to accommodate your screen, move your screen to accommodate your body. Sit in your chair with correct posture and position your screen so you are looking slightly up at what you are doing.

3. Take. Your. Breaks.

Even though short breaks and meal times are not required by the Fair Labor Standards Act, nor are they a part of Texas law, most employers allow for short 5 to 30-minute breaks throughout the day.

If your employer is one of them, you are not doing yourself any favors by eating lunch sitting at your desk or never leaving the computer for 8 straight hours. Even if your employer does not have a formal break policy, set a timer for every hour, on the hour to remind you to stand up, walk around, stretch your body and return to work.

In less than five minutes you can reset your posture, restore blood flow and bring new life to what you are doing.

4. Make Sure You Aren't Favoring One Side.

If you are on the phone a lot, opt for a headset rather than squeezing the phone between your ear and your shoulder.

If you have two screens, move your content so you are not turned to one side all the time.

If your desk is set up facing left, change direction monthly. The more you favor one side, the more likely you are to develop shoulder, neck and back problems.

5. Drink more water.

Most of us are living in a chronic state of dehydration. Drinking more water has been shown to relieve some headache symptoms when dehydration is the culprit. It also keeps your brain functioning, your joints lubricated and your digestive system working the way it should. Best of all, there is evidence that drinking water can help you maintain or even lose weight.

Just because you have a desk job doesn't mean you are relegated to a life of aches and pains. Doing these simple things can improve your health and help you be pain-free. Core Chiropractic can do the rest. Call today or schedule your consultation online.


Dr. Philip Cordova

About the author

Dr. Philip Cordova is a chiropractor in Houston, Texas. He grew up in Phoenix, Arizona and decided to become a chiropractor after hurting his back as a teenager and getting help from chiropractic care. He is speaker on health & posture. Click Here To Read His Full Bio

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