In our increasingly sedentary world, office jobs and remote work have tethered many of us to desks for hours at a time. While ergonomic set ups and standing desks can be valuable, one key principle stands above the rest when it comes to spinal health: your body needs to move.
As physiotherapists emphasise time and again, even the most “perfect” seated posture isn’t enough if you stay in it all day. Movement is not just helpful — it’s essential.
Here we explore practical ergonomic tips from physiotherapists, all centred on the simple but powerful idea: movement keeps your spine and body healthy.
Why Movement Matters More Than Perfect Posture
We often think of back or neck pain as something that arises from “bad posture.” While slouching all day every day can be a problem, so can sitting bolt upright for hours on end.
The truth is, your spine is designed to move through a variety of positions – flexing, extending, twisting, and side-bending. Holding any single position, no matter how “correct,” for too long can lead to stiffness, fatigue, and soreness.
From a physiotherapy perspective, spinal structures such as discs, joints, and muscles rely on movement to stay nourished. Regular movement promotes circulation, reduces tension, and helps regulate the stress response.
Tip 1: Set a Movement Timer (And Actually Use It)
One of the simplest (yet most effective) strategies is to set a timer to prompt regular movement. Aim for a micro-break every 30 to 45 minutes. This doesn’t mean you need to leave your desk for ten minutes; even 30–60 seconds of movement can make a big difference.
Try:
- Standing up and stretching your arms overhead
- Rolling your shoulders backward and forward
- Doing a few gentle spinal twists
- Walking to get a glass of water
- Shifting your body weight from side to side
Your goal is to interrupt long periods of stillness and get the spine doing what it’s meant to do: move.
Tip 2: Think “Movement Variety” Not “Perfect Posture”
Rather than obsessing over a textbook-perfect posture, physiotherapists encourage you to change positions regularly. A dynamic desk setup allows you to shift between sitting, standing, leaning, and even perching.
Here’s how to build variety into your day:
- Alternate between sitting and standing. A sit-stand desk can be a great investment, but if you don’t have one, improvise by using a high counter or stacked books for short standing stints.
- Vary your sitting position. Cross one leg over the other, lean slightly to one side, or sit forward on the edge of your chair for a while. Just don’t stay in one pose for too long.
- Use a wobble cushion or a stool occasionally to encourage subtle core engagement and spinal movement.
- The key message from physios? “Your next posture is your best posture.“
Tip 3: Stretching Ideas for the Spine
Integrating short stretches throughout the day is a great way to restore spinal mobility and reduce tension. You don’t need to roll out a yoga mat, most of these can be done at your desk.
Here are three physiotherapist-approved stretching ideas:
- Seated Cat-Cow Stretch
- Sit upright and place your hands on your knees.
- Arch your back (cow), then round it (cat), moving slowly.
- Repeat 5–10 times, syncing with your breath.
- Thoracic Rotation Stretch
- Sit tall, cross your arms over your chest or put your arms behind your head.
- Rotate your upper body to the right, hold for a few seconds, then left.
- Aim for 5–8 reps each way.
- Standing Back Extension
- Stand up, place your hands on your lower back, and gently arch backwards.
- Hold for a couple of seconds, then return to upright.
- Repeat 5 times.
These stretches mobilise different areas of the spine and act as quick resets to your nervous system, posture, and concentration.
Tip 4: Ergonomics Still Matter — But Movement Is the Multiplier
Yes, movement is king, but ergonomic setups still play a role too. They serve as a foundation, making it easier for you to move well and often. Here’s what physiotherapists typically recommend:
- Monitor height: The top third of your screen should be at eye level.
- Chair support: Use a chair that supports your lower back.
- Keyboard and mouse: Keep them at elbow height with your elbows close to your body.
- Feet position: Ensure your feet are flat on the floor (or on a footrest).
Think of it as setting the stage — but movement is the star performer.
Tip 5: Don’t Ignore Early Warning Signs
Many people ignore the first twinges of discomfort (the ache between the shoulder blades, the tight lower back, or the stiff neck) thinking it’s just part of working life. But physiotherapists stress the importance of listening to these signals.
Often, these small discomforts are the body’s way of saying: “I need to move.”
Ignoring them can lead to compensatory patterns, reduced mobility, and potentially more significant soreness.
If discomfort persists or worsens, it’s worth consulting a physio for an individualised assessment. They can help identify specific imbalances, recommend mobility exercises, and tailor strategies to your work environment.
Tip 6: Incorporate Movement Into Meetings and Communication
Want more movement without compromising productivity? Look for opportunities to stand or move while you work.
- Take phone calls while standing or walking
- Suggest walking meetings (in person or even while on a call)
- Use voice notes or speech-to-text tools while walking
Small behavioural shifts like these can help reclaim movement in a traditionally static work culture.
Remember: Motion Is Lotion
Physiotherapists often use the phrase “motion is lotion” — and it couldn’t be more true when it comes to your spine. Just like all your joints need lubrication to move smoothly, your spine thrives on frequent, varied motion.
Whether you work from a home office, corporate cubicle, or mobile setup, your spinal health hinges less on finding the “perfect” position and more on how often you change it.
So, the next time you feel a twinge, slump into a slump, or realise you’ve been frozen in concentration for two hours — don’t panic. Just move!
Need more guidance? Consider a workplace ergonomic assessment or a one-on-one physiotherapy session. A little professional insight can go a long way in helping you create a healthier, more movement-friendly workday.