Reflect

Over the past few years, my work life has become significantly more sedentary. As a physiotherapist on a busy, acute hospital ward, I used to easily clock up over 10,000 steps a day, constantly moving between patients, colleagues and departments. These days, my work involves far more desk time, and my step count rarely reaches 2,000.

After taking some time away from my desk over the summer, I noticed just how stiff I had become, particularly on days when I didn’t take regular breaks. Glancing at recent photos of myself, I was surprised by how much my posture had changed. Shoulders slightly rounded, neck a little forward. Subtle shifts, but signs that long hours of sitting were taking their toll.

Many adults today spend upwards of nine hours a day sitting, often at desks. It’s not just a workplace issue; sedentary habits are increasingly shaping our children’s routines too. My tweenager still loves biking, football and trampoline sessions, but compared to his energetic toddler years, he now spends much more time at a computer, whether gaming or doing homework. My youngest has just started school, and her days are filled with active play, but my older child spends much of the day sitting at a desk.

That contrast made me wonder: how can we help children, and ourselves, build healthy desk habits that support good posture?

Motivate

Research shows that prolonged sitting and technology use can affect both physical and mental wellbeing. Poor posture can lead to neck, shoulder and back problems, and repetitive strain injuries often develop from poor desk ergonomics or prolonged writing and computer use. In children, factors such as heavy backpacks, sedentary lifestyles, unsuitable furniture and excessive screen time can impact posture, cardiovascular health and overall fitness.

Ergonomic research continues to show how small adjustments in posture and environment can make a significant difference. One recent study shows that increasing posture awareness, improving workstation setup and taking regular breaks are all simple, proactive measures that can reduce musculoskeletal discomfort linked to prolonged sitting.

While desk-based work and study are unavoidable for many of us, we can take meaningful steps to limit the negative effects. Research has shown that even subtle shifts in posture can influence how we feel. Upright sitting is associated with greater alertness, confidence and mood regulation. Movement acts as a natural energy boost, helping to reduce fatigue, ease muscle tension and improve focus.

Encouragingly, posture health doesn’t demand drastic change. The goal isn’t perfection, it’s consistency. By building healthy posture habits into our daily lives, we can help prevent stiffness, pain and fatigue. Tuning into our bodies and encouraging children to do the same can help to prevent discomfort before it starts, and might also help us to feel calmer and more energised.

Support

Small, frequent adjustments make a real difference. A well-designed workspace benefits everyone (adults and kids alike). Ideally, feet should be flat on the floor (or a footrest if needed), with knees and hips bent at roughly 90 degrees. The lower back should be supported and shoulders relaxed. Forearms should rest level on the desk, with elbows at 90 degrees and screens positioned at eye level, roughly an arm’s length away. If you share a workspace with other members of your family, an adjustable chair and desk is a great option. The UK Health and Safety Executive provides detailed advice on working safely with display screen equipment, and many employers offer ergonomic assessments for staff using computer workstations.

Varying working positions throughout the day also helps to reduce strain. We can try standing up during calls or using a standing desk for short periods. Children can try working on their tummies (which encourages spinal extension), the opposite of a sitting posture. At school, we might encourage “posture pauses” between lessons, let pupils design mini stretch routines for the class, and try to ensure that they use lighter backpacks and have plenty of outdoor play. These small steps support spinal health, cardiovascular fitness and overall wellbeing.

Even the best posture will eventually give way to gravity. That’s why movement breaks are essential. These don’t need to be complicated. Standing, stretching or walking for a few minutes every 30–45 minutes helps maintain mobility and reduces musculoskeletal strain. Active lunch breaks, gentle mobility exercises, or even a quick dance around the kitchen all counteract the effects of prolonged sitting. If you have a few extra minutes, try some gentle mobility exercises. Extensions, spinal twists and side bends are all effective. If you or your children struggle to remember to move, you could try setting small reminders, a timer, a sticky note, or a “break after each task” routine. The key is to make movement habitual rather than optional.

For eye health, try following the 20-20-20 rule recommended by Wolffsohn; every 20 minutes, take a 20-second break and focus on something 20 feet away.

Remember, if you or your child experiences persistent neck, back or shoulder pain, seek professional support. Your GP can assess symptoms and refer you to a physiotherapist if needed. Early intervention can prevent minor discomfort from developing into a chronic problem.

We can all also try to keep moving outside work. Beyond posture, physical activity plays a vital role in overall health. The UK Chief Medical Officers’ Physical Activity Guidelines recommend that adults should get at least 150 minutes of moderate exercise per week and that children aged 5–18 should have at least 60 minutes of moderate to vigorous activity per day. Whether it’s a family walk, swimming, cycling, or a kitchen disco, the goal is simple: find activities you enjoy and make them part of your routine. So, on that note, I’m off for a walk!