“Protect Your Health at Your Desk: Proper Posture and Exercise”
Eastern Mediterranean University (EMU), Faculty of Health Sciences, Department of Physiotherapy and Rehabilitation academic staff member Assist. Prof. Dr. Özde Depreli issued a statement of the importance of proper posture for desk workers. The said statement reads as follows:
“With the increasing use of computers and smartphones, the amount of time spent sitting during the working day has also risen. When prolonged sitting during commuting and at home is taken into account, a large part of the day may be spent physically inactive. To help desk-based employees maintain their health, it is important to consider working posture, ergonomic conditions, and daily movement habits together.
Remaining in the same position at a desk for prolonged periods may lead to muscle fatigue and discomfort in the lower back, neck, back, and shoulders. Leaning the head forward to view the screen, sitting without adequate support, or using the keyboard with the shoulders raised may place excessive strain on certain parts of the body. Posture, which refers to the alignment of different parts of the body in relation to one another, is closely linked to our working habits. However, good posture does not mean sitting perfectly upright without moving throughout the entire day. Likewise, every change in posture should not automatically be interpreted as a sign of pain or illness; musculoskeletal complaints should be assessed together with the individual’s working habits.
Adjust Your Workspace to Suit Your Needs
Create a seating arrangement that supports your back and allows your feet to rest comfortably on the floor. If you constantly need to lean forward to see the screen, reconsider the position of your workstation. Avoid unnecessarily raising your shoulders when reaching for the keyboard and mouse. For those who work on a laptop for extended periods, using a separate keyboard and mouse can make it easier to position the screen at a more suitable height and angle.
Make Short Movement Breaks Part of Your Day
Try to remember to stand up or change your position approximately every half hour. You do not need to take a long break; a few minutes of walking, getting some water, or gently moving your shoulders and upper body can be enough. Standing while talking on the phone or choosing to walk short distances can also help increase your overall level of movement throughout the day.
Preventive physiotherapy helps identify potential risks before problems develop and supports the adoption of healthier habits. A physiotherapist can assess an individual’s posture, mobility, muscle strength, flexibility, and any strain experienced during work. Based on this assessment, recommendations can be provided to improve working habits, together with an exercise program tailored to the individual’s needs. The aim is not simply to change posture, but to make daily activities more comfortable and to improve overall physical capacity.
An exercise program designed for the workplace or after work should include stretching, strengthening, and core stability exercises. While stretching exercises help maintain flexibility, exercises performed with resistance bands, light weights, or body weight can help improve muscle strength. Exercises targeting the core muscles should also be incorporated into the program, as they help support the spine and improve trunk control during movement. The type, intensity, and progression of the exercises should be tailored to the individual’s health status and level of physical fitness.
Maintaining health while working at a desk requires a workspace tailored to the individual, regular movement throughout the day, and consistent exercise. It is also important for employers, where possible, to encourage movement breaks and provide appropriate ergonomic arrangements. If pain recurs frequently or begins to affect daily life, a healthcare professional should be consulted for an individual assessment. Employees and employers seeking detailed information and training on exercises that can be performed in the workplace may contact the Eastern Mediterranean University Healthy Living Application and Research Center. Individuals experiencing musculoskeletal complaints or requiring physiotherapy may also obtain further information from the Center regarding assessment and physiotherapy services tailored to their individual needs.”
