Posture at the computer: how to stop a desk job draining your energy
After eight hours at a computer your body often feels stiff and there is no energy left for the evening. Here is how to set up your workstation and your day so that desk work wears you out less.
Sitting for long periods is not "harmful" in itself, but static tension in the neck, shoulders and lower back drains your energy, and by the evening you feel worn out even if you have barely moved. More often than not the cause is not your workouts but the working day itself.
How should you set up your workstation?
- The top edge of the monitor at eye level or slightly below, the screen about an arm's length away.
- Feet flat on the floor, knees at roughly 90 degrees.
- Lower back supported by the chair, shoulders relaxed rather than raised towards your ears.
- Keyboard and mouse placed so that your elbows stay close to your body rather than splayed out.
What should you do during the day?
Every 45–60 minutes, take a short break: stand up, walk around, roll your shoulders, gently stretch your neck to each side. It does not eat into your working time, but it noticeably reduces tension by the evening. An ordinary walk during your lunch break also helps a lot.
After a day of sitting, 10 minutes of light stretching in the evening works well — it releases the tension built up during the day. And for energy during the working day itself, some people use X39 or the caffeine-free Energy Enhancer.