This content is brought to you in partnership with OrthoCarolina, one of the nation’s leading orthopedic practices with offices across the Southeast.

Whatever your industry may be, if you sit at a desk and work on a computer for most of the day, you tend to face the same ergonomic challenges. You may notice lower back pain, an aching neck, or headaches from exposure to blue light. Or maybe you’re just a little stiff.

The problem is, whether you’re experiencing these sorts of symptoms or not, there aren’t always ways to get around working on a computer in this day and age. So, what are some things you can try to make sitting on your chair and staring at a screen all day a little less terrible? Our friends at OrthoCarolina have some ideas.

1. Set Your Workspace Up For Success

No, they’re not talking about bringing plant life into your cubicle to brighten up the space (though that’s a great idea, too). Setting up a healthy work station means promoting neutral head and neck position, relaxed shoulders, a relaxed and supported back, wrists in a neutral position, and upper arms close to the body.

Look for a chair that supports your lower back comfortably, or request a lumbar pillow if such a chair isn’t available. 

Your computer monitor should be about an arm’s length away, directly in front of you, and the top of the screen should be at or below eye level.

You can learn more from OrthoCarolina about setting up a healthy work station here, including keyboard and mouse position, phones, laptops, and more.

2. Consider How You’re Sitting

It might “feel comfortable” in the moment to cross your legs or slouch down in your chair while working at your desk. But it could actually be setting you up for pain and injuries later down the line!

Instead, the folks at OrthoCarolina recommend adjusting your chair to a height where your feet can be flat on the ground, with a 90-degree angle at your hips and your knees. Your keyboard and mouse should be situated so that your arms can remain relaxed with a 90-degree angle at your elbow. And your monitor should be about an arm’s length away from your face, straight in front of you, with the top of the screen at or just below eye level.

All of these changes might seem uncomfortable at first, but your body will thank you. Learn more from OrthoCarolina here. 

3. Squeeze In A Workout 

In addition to taking short breaks to walk and stretch each hour (which you should be doing!), you can also easily sneak in a few quick exercise moves in at your cubicle to increase your strength and keep you feeling more alert. The experts at OrthoCarolina recommend seated arm circles and shoulder shrugs, standing quad stretches and mini squats, as well as these additional workouts throughout your day.

How do you stay healthy throughout the workday?

Do you have water intake challenges with your coworkers? Do you meal prep healthy lunches for the whole week on Sundays? Do you work from a standing desk? However you choose to make your work day healthier, we want to know! 

Learn More From the Experts at OrthoCarolina  

Whether you’ve recently experienced an injury, need help with recovery after tough workouts, or just want to learn more about living a healthy lifestyle, OrthoCarolina can help. Check out their blog, sign up for their newsletter, or follow them on social media now for more helpful tips from the experts! #YouImproved