Three desk posture fixes you can do right now

If you spend most of your day at a desk, your body is quietly paying for it. Here are three quick fixes our therapists recommend — no equipment needed.

1. Raise your screen

The top of your monitor should be roughly at eye level. If you're looking down at a laptop all day, your neck is holding 10–12 extra pounds of head weight. A stack of books works fine as a temporary riser.

2. Feet flat, hips slightly higher than knees

Your chair should let your feet rest flat on the floor with your hips a touch higher than your knees. This keeps your pelvis neutral and takes pressure off your lower back.

3. Stand up every 30 minutes

Set a timer. Even 60 seconds of standing and walking resets the muscles around your spine and gets blood moving. Your back will thank you by 5 PM.

Got a nagging ache that won't go away? Book a visit — we'll find the cause and build you a plan.