Workplace Wellness

While sitting at a desk all day and staring at a computer may not sound strenuous, it can still take a huge toll on the body. Sitting for long periods of time, especially sitting incorrectly, can cause aches and pain in your neck, shoulders, lower back and even your knees and wrists. Fortunately, there are a few things you can do to prevent these aches.

Proper Sitting Posture
One of the biggest culprits of workplace aches is simply sitting at your desk wrong. Proper posture can prevent pain and keep you healthier. Here are a few tips:

  • Keep feet flat on the floor and your knees at a 90 degree angle with hips slightly higher than your knees
  • Keep your head back and aligned with shoulders to prevent neck pain.
  • Make sure the monitor is not too far away that you have to crane your neck to see. Your gaze should be about a third of the way down the screen.
  • Sit back in your chair so you can maintain the slight curve in your lower back. This will also ensure that your back and thighs are supported


Stand Up and Move Around
Get up and move around every hour. This can be walking around the office, going out to get a coffee or anything that gets you away from the desk for a few minutes. These small breaks can improve circulation and decompress muscles. Remembering to get up and move can be a little challenging at first if you’re not used to it; try using one of these apps to remind you.

A little stretching can go a long way. Here are a few stretches you can do throughout the day to ease muscle tension.

Workplace Wellness Stretches | Capitol Physical Therapy | Washington DC Physical Therapists

Workplace Wellness Stretches | Capitol Physical Therapy | Washington DC Physical Therapists

If the pain persists after implementing these changes or you are interested in learning more exercises and techniques, book an appointment with one of our DC physical therapists.



Workplace Stretches [Digital image]. (n.d.). Retrieved from file:///home/chronos/u-f764e57e6cc7d9436878d445ebeca5a9e0e3f4fa/Downloads/InMovementOfficeStretches.pdf

Working In Sitting Or Standing Position? Which is Healthier? (2017, March 27). Retrieved November 28, 2017, from

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Upper Marlboro, MD 20772


Capitol Physical Therapy offers orthopedic and other pain related solutions, with our versitile team of physical therapists in Washington, DC