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Don't Let Your Desk Job Bring Your Down

Did you know sedentary jobs are sometimes some of the most dangerous ones? More than 100 million Americans punch the time clock for their desk job each week, but it could be contributing to poor health. Many employees fall victim to weight gain, back pain, circulatory issues in the lower extremities, fatigue, focus issues and much more because they spend so much time sitting.

Our therapists
(Robin Gesell, physical therapy & Mary Ann Meyer, occupational therapy) recommend the following so you can stay healthy while at work:

Work On Your Posture
It is important throughout the day to maintain normal alignment and prevent overuse injury. When sitting, your earlobe should be aligned over your shoulder and your shoulder over your hip in a straight line. Have someone take your profile picture so you can check your alignment.

Desk Ergonomics – See Image Below (Courtesy of

  • 90-Degree Rule: Sit with feet flat on the floor with 90-degree bend on your knees, hips and elbows when typing.
  • Keep ear over shoulder over hip alignment.
  • Do not cross legs.
  • Keep wrists straight.
  • Make sure your monitor is at eye level while you are sitting upright with good posture.
  • Consider adjustable chairs and adjustable keyboard trays.


20-20-20 Rule
This rule is used to prevent eye strain. Every 20 minutes, look 20 feet away for 20 seconds.

Movement and sensory input releases neurotransmitters in our brain to increase focus, help our emotional status and our efficiency at work. Consider the following:

  • Get up and move at least every hour.
  • Try the following exercises: walk around your office, wall or chair push ups, chin tucks, standing heel raises or toe raises.
  • Drink water. Drinking water flushes out toxins. Stay alert with cold water. Use a sports bottle or straw for mouth muscle contraction to improve attention/focus.
  • Listen to music. Music can increase alertness or provide a calming influence for managing stress.
  • Use scents or flavors. Flavors and scents such as peppermint, cinnamon, citrus and pepper can increase alertness. Lavender and vanilla can assist in calming you.