The Office Worker Wellbeing Checklist

Being an office worker often means spending long hours seated in front of a laptop. No matter how much you try to maintain good posture, it’s difficult to stay perfectly aligned all the time. Before you know it, you’ve drifted into an awkward position that leaves you wondering how you ended up there in the first place.

Now think about the stress that builds in the neck or lower back after days, weeks, months, and even years of this routine. There isn’t one single way to fix the issue sitting is part of the job, but there are many ways to reduce its impact and protect your body and overall health.

Office worker wellbeing 101

Make sure your chair and desk are at the correct height. You shouldn’t have to shrug your shoulders to feel comfortable or lean forward to reach your screen. Your shoulders should remain relaxed, with your elbows parallel to the floor. This setup helps keep your spine aligned.

Remember, you can still move while seated! Changing your position regularly is important because it prevents the soft tissues — muscles, tendons, and ligaments — from being held in one state for too long. These tissues are like elastic bands: they can stretch and relax, but if kept stretched or contracted for extended periods, they lose their ability to return to a relaxed state. This quality also decreases as we age, which makes relaxation even harder to achieve. Shifting positions frequently can therefore reduce long-term stiffness and discomfort.

Office workers often ask: “Should I get a standing desk?” My answer is always the same standing still for long periods is just as problematic as sitting still. While standing can benefit the neck (if your posture is upright), it also places great stress on the lower back. Our bodies are designed for movement, not for remaining in one position. The best approach is to alternate between sitting and standing: aim for 45–60 minutes of sitting, followed by 15–30 minutes of standing or walking. The key principle is simple keep moving.

General Tips

• Alternate between different chairs if you have access — kneeling chairs, stools, or yoga balls can help engage your muscles differently.

• Keep your ears aligned with your shoulders to avoid hunching.

• Move even while seated — small shifts prevent stiffness.

• Avoid staying in one position for more than an hour.

• Use your breaks to walk rather than sit or stand still.

Best Incognito Office Stretches

• Simple neck mobility: Rotate your head gently to the left and right, tuck your chin to your chest, and then extend your neck to look up at the ceiling. Perform each movement 15 times every hour to hour and a half.

• Chair side stretch: While seated, hold the base of your chair with one hand. Slowly tilt your head to the opposite side, feeling the stretch along the side of your neck and shoulder. From the stretch position, return to neutral and repeat, going slightly further each time. Perform 5 cycles on each side, holding the stretch for 5 seconds and the neutral position for 3 seconds.

  

• Scapula retractions: Sit tall at the edge of your chair without leaning back. With arms relaxed by your sides, squeeze your shoulder blades together to activate your mid-back muscles. This helps strengthen the muscles responsible for good posture while relaxing the front muscles that tighten after hours of sitting.

  
  

Final Thoughts

Small, consistent changes in your daily routine can have a big impact on how your body feels at work. By setting up your workspace properly, breaking up long periods of sitting, and sneaking in a few stretches throughout the day, you’ll keep your spine healthier and avoid unnecessary stiffness or pain. Remember — the goal isn’t perfection, it’s movement and balance.