Five easy resets for the soreness that can come with desk work

Staying in one position for much of the day can leave people looking for simple ways to move more comfortably. A syndicated NPR Life Kit guide outlines five options: brief walking breaks, a rotating upper-back movement, eye exercises, frequent posture changes and adjustments to the computer setup.

1. Take brief walking breaks

One approach is to walk for five minutes after each half-hour of sitting. More than 20,000 NPR Body Electric participants took part in a walking challenge and reported feeling more productive and less tired.

A randomized crossover study provides additional support for breaking up sitting with light movement. The trial included 11 middle-aged and older adults and compared uninterrupted sitting with one- or five-minute walks scheduled every 30 or 60 minutes. The greatest decreases in systolic blood pressure occurred with five-minute walks every 30 minutes and one-minute walks every 60 minutes.

2. Add upper-back rotation

The guide also describes a three-dimensional movement for the thoracic spine. It combines alternating leg placements with arm motions and rotation through the torso.

3. Give your eyes a break

Eye exercises are another suggested strategy. Digital eye strain may involve tired eyes, headaches or blurred vision.

4. Change your position

Rather than remaining seated in one posture, rotate among sitting, standing, reclining and moving. The guide recommends treating movement and position changes as part of the workday instead of holding the body in a single arrangement for long stretches.

5. Rework the workstation

Monitor placement can affect posture and visual comfort. OSHA recommends keeping the screen straight ahead, at least 20 inches away, with its upper edge no higher than eye level. The agency also recommends adjusting the chair or keyboard so the wrists stay in a neutral position. Keyboard, mouse and desk height can contribute to awkward positioning of the wrists, arms and shoulders.

Together, these five approaches focus on interrupting stillness, varying body position and setting up the workstation more carefully.