Mumbai: If you spend hours at a desk, chances are you’ve experienced back pain, stiffness, or posture- discomfort at some point. Poor sitting habits and a lack of movement can weaken spinal health, cause muscle tension, and lead to long-term issues. But the good news is that with simple posture adjustments, mindful movement, and an ergonomic workspace, you can protect your spine and feel more comfortable throughout your workday.

Robin Chhabra, Founder and Ceo of Dextrus suggests that by following proper sitting posture, taking frequent movement breaks, and strengthening your core muscles, you can prevent slouching, fatigue, and unnecessary strain on your back and neck. Here is a list of best practices and exercises that will help you achieve better spinal health at your desk.

Workplace posture and ergonomics

Here’s a comprehensive guide on how to sit correctly and maintain a pain-free, healthy spine at your desk.

1. Optimal sitting posture at your desk:

Proper posture is the foundation of spinal health. Follow these steps for an ergonomic sitting position:

• Feet flat on the floor (or on a footrest)
• Knees at a 90-degree angle, aligned with hips
• Back straight, with lower back supported (use a lumbar pillow if needed)
• Elbows at a 90-degree angle, close to the body
• Computer screen at eye level, preventing neck strain

2. Movement and stretching exercises to relieve tension timely:

Sitting for prolonged periods can cause stiffness and muscle tightness. Try these simple desk-friendly exercises to stay mobile and reduce discomfort:

a) Seated Spinal Twist (Releases back stiffness)

Sit up tall, place your right hand on the back of your chair, and gently twist your torso to the right. Hold for 15-20 seconds, then switch sides.

b) Shoulder Rolls (Relieves upper body tension)

Roll shoulders forward in circular motions 5 times, then backwards 5 times to release tension in the neck and shoulders.

c) Neck Stretch (Eases stiffness from screen time)

Drop your right ear towards your right shoulder and hold for 10-15 seconds. Repeat on the other side.

d) Seated Hip Stretch (Prevents lower back tightness)

Cross your right ankle over your left knee, keeping your back straight. Gently lean forward for a deep hip stretch. Hold for 15-20 seconds, then switch sides.

3. Incorporating micro-movements and breaks

The 30-30 Rule: Every 30 minutes, take a 30-second movement break to prevent stiffness and improve circulation.

• Stand up, stretch, or walk around for a few seconds
• Shift your position frequently to engage different muscle groups
• Consider using a standing desk or an adjustable chair

4. Strengthening your core for better posture

A strong core supports your spine and prevents slouching. Add these quick core-activating desk exercises to your routine:

• Seated Marches – Lift one knee at a time while sitting, engaging your core (10 reps per side)
• Seated Pelvic Tilt – Rock your pelvis forward and back to activate lower back muscles (10 reps)
• Desk Plank – Place hands on your desk, step back into a plank position, and hold for 20-30 seconds

5. Mindful breathing and relaxation

• Practice deep belly breathing while working to release tension and improve focus.
• Take short mental breaks to reset and prevent mental fatigue.

6. Ergonomic workspace setup

Invest in supportive tools to enhance posture:

• Ergonomic chair with lumbar support
• Adjustable desk height for sitting and standing transitions
• Proper screen positioning to maintain neutral neck alignment

By integrating these simple yet effective habits, you can improve posture, reduce discomfort, and enhance overall well-being at your workspace. Prioritising ergonomics and movement ensures that sitting long hours doesn’t compromise spinal health but instead supports productivity and longevity.