Sit, Stand, Stretch: Habits for a Healthier Workday
As we head into fall, many of us are spending more time indoors and back into work routines. Whether you’re working in an office in Spokane or from the comfort of home, it’s easy to get caught up in tasks and forget to move. But too much sitting—or even standing for long stretches without breaks—can leave you feeling stiff, achy, and drained.
The good news? With a few simple adjustments, you can support your body and your focus throughout the workday with smart ergonomic tips, quick desk stretches, and a balanced approach to your standing desk use.
Why Movement Matters
Our bodies aren’t built to stay in one position all day. Long periods of sitting can contribute to back and neck pain, tight hips, and reduced circulation. On the flip side, standing for too long can also cause discomfort in your feet, knees, and lower back. The key is balance—finding a rhythm of sitting, standing, and moving that keeps your joints, muscles, and mind at their best.
How Much Should You Sit vs. Stand?
Most ergonomics experts recommend aiming for a sit-to-stand ratio of about 1:1 to 1:3. That means if you work an eight-hour day, standing for about two to four hours total is ideal. Instead of standing for hours at a time, try alternating positions every 30–60 minutes. This approach helps reduce office back pain and stiffness while keeping you productive.
- Wear supportive shoes (or keep a pair at your desk).
- Use an anti-fatigue mat if possible.
- Adjust your desk and monitor height so your elbows are at ~90° and your screen is at eye level.
Quick Desk Stretches (15–30 Seconds Each)
- Chest Opener: Clasp your hands behind your back, straighten your arms, and lift your chest to counteract slouching.
- Upper Back Stretch: Lace your fingers, press palms forward, and round your upper back while gently tucking your chin.
- Seated Spinal Twist: Sit tall, twist gently to one side while holding the back of your chair, then switch sides.
- Hip Flexor Release: Step one foot back slightly, bend the front knee, and tuck your pelvis under.
- Neck Reset: Drop your right ear toward your right shoulder; then turn your chin toward your armpit. Repeat on the other side.
Wrist & Hand Stretches
Typing and mouse use can contribute to wrist pain and carpal tunnel symptoms over time. Sprinkle these quick hand & wrist stretches into your day, along with the above stretches to ease back & neck tension:
- Wrist Extension Stretch: Extend one arm forward with your palm up. With the other hand, gently pull back on your fingers until you feel a stretch in your forearm. Hold 15–20 seconds; switch sides.
- Wrist Flexion Stretch: Extend one arm forward with your palm down, fingers pointing toward the floor. Gently press the back of your hand with the other hand to feel a stretch on the top of the forearm. Hold; switch sides.
- Finger Spread & Fist: Spread your fingers wide, hold 3 seconds, then make a gentle fist. Repeat 5 times to ease stiffness.
Small Habits with Big Payoff
- Hydration: Keep a water bottle at your desk and aim to refill it regularly. Dehydration can contribute to headaches and fatigue.
- Movement Snacks: Do 10 squats, walk a quick lap, or stretch when you transition between tasks or meetings.
- Use Tech for Reminders: Free apps like Stretchly (Mac/Windows/Linux) or Stand Up! (iPhone) can nudge you every 30–60 minutes. Use the prompt as a cue to stretch, move, or sip water. These simple tools help you remember desk stretches and healthy breaks without overthinking it.
Other Common Desk-Related Issues (and Quick Fixes)
- Shoulder impingement / rotator cuff irritation: Often from rounded shoulders and reaching for the mouse. Fix: bring mouse/keyboard close, elbows supported; add scapular squeezes and doorway chest stretches.
- Tennis elbow (lateral) & golfer’s elbow (medial): Repetitive gripping or wrist deviation. Fix: lighter mouse grip, consider a vertical mouse; forearm stretches and gradual strengthening.
- Cubital tunnel syndrome (ulnar nerve at the elbow): Leaning on bent elbows. Fix: pad armrests, avoid hard pressure, keep elbows ~90°, change positions frequently.
- De Quervain’s tenosynovitis & trigger finger: Heavy phone scrolling/trackpad use. Fix: alternate hands, use a mouse vs. trackpad, thumb/wrist stretches, soften grip.
- Thoracic (mid-back) stiffness: Long slouching sessions. Fix: seated twists, posture resets, occasional thoracic extensions over a rolled towel.
- Hip flexor tightness & SI joint irritation: Prolonged sitting or one-sided postures. Fix: hip-flexor stretch, sit square with feet flat, stand/walk breaks.
- Patellofemoral pain (“moviegoer’s knee”): Knees bent for long periods. Fix: vary knee angles, do a few leg extensions, take short walks.
- For standing-desk days—foot/ankle soreness (plantar fasciitis/Achilles): Hard floors + long standing. Fix: supportive shoes, anti-fatigue mat, calf/foot stretches, mix in sitting blocks.
- Cervicogenic headaches: Neck posture + screen height. Fix: raise monitor to eye level, light chin-tucks, hydrate, reduce screen glare.
When to See a Specialist
If you notice any of the following, it’s smart to get evaluated:
- Numbness, tingling, or weakness in the hands or arms
- Pain that wakes you at night or lasts longer than 2–3 weeks
- Swelling, locking/catching, or loss of range of motion
- Dropping objects or trouble with fine motor tasks
The Bottom Line
Staying active at your desk doesn’t have to be complicated. By alternating between sitting and standing, sprinkling in quick desk stretches and taking short movement breaks, you can support both your physical and mental health throughout the workday.
If you’re experiencing persistent back, neck, wrist, or joint pain despite making healthy changes, it’s time to get expert help. At Northwest Orthopaedic Specialists, we serve patients across Spokane and Spokane Valley and throughout the Inland Northwest with comprehensive care—including hand therapy, physical therapy, sports medicine, and interventional pain management.
Request an appointment today or visit one of our Express Clinics for same-day orthopedic care.