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Move · 5 min

A two-minute desk check

Feet, back, screen and eyes: four quick checks that can make long hours at a desk easier on the body.

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Many aches from desk work build slowly, from small things repeated for hours: a screen too low, a chair too high, eyes fixed at one distance. A two-minute check, done once and again whenever you change desks, can make a difference over a working week.

The steps

Four small steps,in your own time.

  1. Feet: sit right back in the chair, with your feet flat on the floor or on a footrest, and your knees roughly level with your hips.

  2. Back: let the chair support the curve of your lower back. A small cushion or a rolled towel can help if it does not.

  3. Screen: put the top of the screen at about eye level and about an arm's length away. If you use a laptop for long hours, raise it on books and use a separate keyboard if you can.

  4. Eyes and body: every half hour or so, look at something far away for a few seconds, and stand up or stretch at least once an hour.

The reason

Why it helps

Small changes in how you sit and where the screen is can take strain off the neck, shoulders and back. Looking into the distance gives the eyes a rest from close work. Moving regularly matters as much as the perfect position, because no position stays comfortable for hours.

A gentle variation

If you work on a sofa, at a kitchen table or in a car, do what you can: a cushion behind your back, the screen raised on something, and more frequent breaks.

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Try itwith someone.

If you share a workspace at home, do the check for each other, as it is easier to see someone else's posture than your own. Ask your employer whether they offer a workstation check or equipment.

Make it a plan in HIVELIVE, with WE

Try it today

Today, raise your screen to eye level and set a reminder to stand up once an hour.

Add it to your day

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