That doesn’t mean you need to ditch your desk job, though. With the following tips, you can work on a computer while staying healthy and well. Here’s what good sitting posture looks like: According to the United States Department of Labor, it means keeping your body and spine in a neutral position. Your hands and forearms should be parallel to the floor, while your elbows should be at 90-degree angles, says Alyssa Kuhn, DPT, physical therapist and founder of Keep the Adventure Alive. Keep your head, neck, and torso upright. Place your feet flat on the floor to support your legs, she adds. If your feet don’t reach the floor, consider using a footrest. RELATED: I Sit at a Desk for 8 Hours a Day, and This Posture Corrector Changed My Life Another option is to make do with what you have at home. For example, you can always create a makeshift standing desk by placing your laptop on a box on the counter, says Kuhn. To add lumbar support to any chair, “roll up a towel or sweatshirt, [then tuck] it in the nook at the base of the chair,” suggests Brittany Ferri, PhD, OTR/L, CPRP, occupational therapist and founder of Simplicity of Health. “This will help support the lower back and rest of the body,” she explains. (Here’s an exact step-by-step guide for how to do it, and how it helps.) If you’re the crafty type, make a DIY wrist rest by sewing two rectangles together and filling it with rice. RELATED: The 11 Most Comfortable Home Office Chairs, According to Thousands of Reviews RELATED: I’ve Been Working From Home for 5 Months, and This Portable Keyboard Has Saved My Aching Wrists RELATED: 6 Stretching Exercises to Help Your Whole Body Loosen Up It doesn’t hurt that routine breaks are great for your brain, too. They give you a chance to refuel and rest, which keeps you on your A-game. In fact, according to a 2018 study, periodically resting during mentally demanding tasks can help decrease fatigue and cognitive overload, and boost overall performance. (Even better? Take one or more of those short breaks outside.) “Put both your hands, outstretched, on your desk and wheel (or scoot) your chair backward,” she says. Next, try to push your head through your arms to lengthen your spine and relax your upper body muscles (almost like the top half of a downward dog stretch in yoga—feels amazing, right?). Stretching is also an excellent way to refresh mentally during those routine breaks. Try energizing yoga moves like downward-facing dog, upward dog, or plank for a pick-me-up. Instead, reach for snacks with protein, high-quality fat, and complex carbs, says Dr. Kelley. This combo will provide long-lasting energy, helping you focus throughout the day, she notes. Need inspo? Agyeman recommends trying Greek yogurt with berries and honey or pear slices and peanut butter. You can even curate a mini charcuterie board to make your work day more enjoyable (and ‘gram-worthy). RELATED: 6 Smart Snacking Tips That’ll Help You Stave Off Hanger (and Preserve Your Sanity) What’s more, eating at your desk can lead to mindless eating, says Dr. Kelley. But “by taking time away from work, you allow yourself to focus on your meal, helping you make more informed and healthy food choices.” If staying hydrated feels like a chore, take a tip from Agyeman and set a calendar alert. Another option is to use a reusable water bottle with goal line marks, notes Dr. Kelley. Not a fan of plain ol’ water? Sip on coconut water or a smoothie made with hydrating fruits and veggies, like a celery, cucumber and pineapple smoothie.
