By Sue Ramauthar
As we step into a new year, many of us set ambitious health goals – hitting the gym, eating better, or reducing stress. But have you considered how your daily work environment impacts your health? Whether you spend hours at a desk, on your feet, or moving between meetings, your workplace habits play a huge role in your overall well-being.
As a physiotherapist, I believe three key areas can make a significant difference: ergonomics, movement, and body awareness. Here’s how to start the year strong by integrating these into your work routine.
1. Prioritise ergonomics: Set yourself up for success
Poor workstation setup is one of the biggest contributors to neck pain, back pain, and headaches. Many employees unknowingly adopt postures that strain their bodies, leading to discomfort and reduced productivity.
Simple ergonomic adjustments to make today:
- Screen position: Your monitor should be at eye level and arms length away to reduce neck strain
- Chair setup: Adjust your chair so your feet are flat on the floor, knees at a 90-degree angle, and lower back supported
- Keyboard & mouse placement: Keep them close enough that your arms remain relaxed at your sides, with elbows at 90 degrees
- Alternate between sitting & standing: If possible, use a sit-stand desk or take regular breaks to change your position
2. Move more, sit less
Sitting for prolonged periods is one of the biggest workplace health risks, linked to musculoskeletal discomfort, poor circulation, and even long-term health issues like heart disease. The good news? Even small, consistent movements throughout the day can counteract the effects of prolonged sitting.
Ways to incorporate movement into your workday:
- Microbreaks: Stand up and stretch every 30 to 60 minutes. Set a reminder if needed
- Walking meetings: Take your discussions on the go instead of sitting in a boardroom
- Posture resets: Roll your shoulders back, stretch your neck, and adjust your seated position every hour
- Active commuting: If possible, park further away, take the stairs, or cycle to work to build movement into your day
3. Improve body awareness: Listen to your body
Pain and discomfort are often signs that something in your routine needs adjusting. Many people ignore early warning signals until they develop into chronic issues. Learning to listen to your body and make small corrections can prevent long-term injuries.
Key body awareness tips for a healthier work routine:
- Check in with your posture: Throughout the day, notice if you’re slouching or hunching forward adjust as needed
- Breathe efficiently: Deep belly breathing can reduce tension and improve oxygen flow, boosting energy and focus
- Stretch with purpose: Gentle movements like shoulder rolls, seated hamstring stretches, and wrist circles can prevent stiffness
- Seek help early: If you notice persistent discomfort, consult a physiotherapist before it becomes a bigger issue
Final thoughts
Starting the new year with healthier workplace habits doesn’t require drastic changes, just small, consistent adjustments. By optimising your workstation, incorporating movement, and being mindful of your body, you’ll set yourself up for a year of better posture, reduced pain, and improved well-being.
So, as you dive into 2025’s work demands, remember: your health is an investment, not an expense. Move well, sit smart, and stay strong!
Sue Ramauthar is a corporate wellness practitioner and physiotherapist at SuedeWellness
