Minimise sitting time

When we sit still, our body — and muscles — go into shutdown mode after just 20 minutes. That’s why it’s important to regularly interrupt your work and get up from your desk. Walk to the kitchen for a glass of water, stretch your legs, or move your arms. Taking phone calls on your mobile? That’s the perfect opportunity to walk around while you talk.

Another option worth considering is a height-adjustable desk, allowing you to alternate between sitting and standing while working.

Even a good sitting posture (which we’ll cover in a moment) can only be maintained for 5 to 10 minutes before your muscles start to fatigue. That’s why it’s essential to keep your muscles strong outside working hours. Pilates, yoga and core stability training are excellent choices. But never underestimate the value of a simple walk. Try making it a habit to take a short walk during your lunch break, or any other moment when you need a breath of fresh air — one of the freedoms freelancing can offer.

Sit actively

Most traditional chairs encourage a static sitting position. As a result, pressure increases on the intervertebral discs — the small cushions between your vertebrae that ensure mobility.

To protect these discs, it’s essential to keep your spine in a natural, aligned position while sitting. Unfortunately, many people tend to slip into a slouched, banana-shaped posture when seated, which puts uneven pressure on the discs and increases the risk of back issues, such as herniated discs. Because your vertebrae work together like a bike chain, a misaligned lower back can quickly lead to neck problems as well.

That’s why it’s so important to practice dynamic sitting. It benefits not only your discs but also the muscles surrounding your spine, keeping them oxygenated.
Simple tools like a sufficiently high exercise ball or a wobble cushion can help you keep your pelvis moving naturally. A well-adjusted ergonomic office chair is also effective, though it often comes with a higher price tag.

Additionally, move your feet regularly while seated: shift between your toes and heels, flex your calves — small actions that stimulate blood flow.

Focus on a healthy sitting posture

• Avoid leaning against your chair’s backrest while working. It’s fine for a short break, but during focused work, sit actively at the edge of your chair.
• Tilt your pelvis slightly forward and make sure your knees are lower than your hips. Your feet should be positioned under your pelvis, with an angle greater than 120° between your torso and thighs.
• Maintain the natural curve of your spine. Avoid slouching.
• Position the top of your screen at eye level. Use blocks, books or a laptop stand if needed.
• Keep your upper arms close to your body and make sure your forearms are well supported.
• If you’re working with papers too, place them between your keyboard and your screen for easy reading.
• Adjust your office chair to your body. Avoid locking the backrest — if possible, adjust the backrest tension to match your body weight.

Pay close attention to your wrist position as well. The more you rotate your wrist, the more restricted your blood flow becomes. Try to keep your wrists in a neutral, natural position, and consider using an ergonomic mouse. Also, opt for larger, flowing movements over repetitive small motions, which can lead to inflammation.

One ideal workplace doesn’t exist

A single ‘perfect’ desk setup simply doesn’t exist. If you have longer legs, for example, your desk should be set higher.
Personalise your workstation to your body’s needs — it makes a real difference.

Bonus tips: hydrate and sleep well

Water is fuel for your muscles. Drink around 2 to 3 litres of water a day. Dehydration can trigger not only back pain but also headaches and fatigue.

Quality sleep is equally important. Aim for at least 8 hours a night to give your back the recovery time it needs. Make sure you have a good mattress and a supportive bed. Your mattress should be firm enough to support your pelvis and lower back, while offering softness where needed.
When sleeping on your side, your spine should form a straight horizontal line.

Good to know: a mattress typically lasts around 10 years, and a slatted bed base about 30 years. Adjustable sleep systems are available too — and here’s one more tip: make sure you end your day feeling physically tired, for example by going for a walk.