In a recent Founder’s Circle meeting, several members discussed experiencing upper back pain while working at their desks. As a licensed physical therapist, I’m happy to offer a few tips to help you improve your posture and maximize comfort and productivity.

1. Get Elevated – Treat yourself to a standing desk to reduce sitting fatigue. There are several items you can purchase online or at your favorite office supply store, but a quick home-standing office area can be set up at your kitchen countertop or bar.

· Choose an enjoyable work project and refill your favorite beverage. Wear athletic shoes for added support and optimal balance.

· Make the transition fun by setting a 30-minute timer. You’ll be amazed at how productive you’ll be when standing to type, read, Zoom, or chat.

· Shift your weight side to side, do some knee bends, and perform toe-heel rocks (tippy toes with heels up, heels planted with toes up). Add a little music!

2. Get Ergonomic – Look at your current desk chair. Healthy posture in the neck and shoulders begins at the ground and moves up the spine. Does it have adjustable height options? Low back support? Armrests? If not, make plans now to replace it.

· With your hips shoulder width apart and feet flat on the floor, you should have a 90-degree bend at your knees, hips, and elbows. Adjust your seat height. If it’s low, add a seat cushion. If it’s too high, put a stool under your feet.

· Support for your lumbar spine (low back) should ideally come from your chair. If not, roll a bath towel lengthwise and place it in a pillowcase to keep it from unfurling. With your low back now supported, scoot flush against the chair.

· Pull the chair up to your desk. Start at the floor and recheck 90-degree angles of feet, hips, and knees. With your elbows on chair armrests, your wrists and fingers should now be comfortably relaxed at your keyboard. If not, readjust.

3. Get Energized – Set a timer for 30-minute intervals. Each time it goes off, scoot your chair a few inches from your desk. Keeping your feet flat on the floor and your back against your lumbar support, do one set of 10 reps of your choice of exercises:

· Shoulder rolls – Keeping your hands in your lap, roll your shoulders slowly up towards your ears, back towards the chair, forwards, and repeat.

· Shoulder circles – Point your elbows laterally from your ears with your fingertips touching the tops of your bra straps. Make slow circles with the points of your elbows five times forward and five times backward.

· Rowing – Sit tall, engaging your abdominal and back muscles to maintain lumbar posture. Hover your open palms at breast level. Inhale and float your elbows backwards. Inhale and pinch your shoulder blades together. Exhale as arms return.

There is no substitute for your health. You are worth it! You’ll be much more productive and prevent injury if you listen to your body and practice good posture while working.

Robin Bradley Hansel is a poet, writer, and physical therapist. The founder of Labyrinth Wellness and Green Treehouse Media, she specializes in artful, human-led creative storytelling rooted and grounded in a love of words: www.greentreehousemedia.com.

Practically Perfect Posture: Three Tips to Reduce Desk Fatigue By Robin Bradley Hansel, PT

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