Updated August 2026 · Fitness · 7 minute read
Ask a room full of office workers in Gulshan or Motijheel whether their neck or lower back aches by evening, and most hands will go up. Laptops on low tables, long meetings, phones held at chest height and hours of sitting in traffic all add up. The result is a familiar stiffness across the shoulders, tension headaches and, for some, persistent back pain.
There is no single perfect posture. Research increasingly suggests that the best posture is the next one: changing position often matters more than holding any one position “correctly”. The habits below focus on a sensible set-up and regular movement.
Set up your workstation in five minutes
- Screen height: the top of the screen roughly at eye level. If you use a laptop, raise it on a stand or a stack of books and use a separate keyboard and mouse.
- Chair: sit back so your lower back is supported. A small rolled towel or cushion behind the waist helps if the chair has no lumbar support.
- Feet: flat on the floor or on a footrest, with knees roughly level with hips.
- Arms: elbows close to your sides and bent around 90 degrees, with wrists straight while typing.
- Light: reduce glare by placing the screen side-on to windows.
Follow the 30-minute movement rule
Set a gentle reminder to stand up and move every 30 to 45 minutes. Walk to refill your water bottle, take phone calls standing, use the stairs between floors or stretch for one minute. These micro-breaks reduce stiffness and also benefit blood-sugar control.
Five desk stretches
- Chin tucks: gently draw your chin straight back, hold for five seconds, repeat ten times.
- Shoulder rolls: roll shoulders up, back and down ten times.
- Upper-back opener: clasp hands behind your head, gently open the elbows and lift the chest; hold for 20 seconds.
- Seated twist: sit tall and rotate slowly to each side, holding the chair back for 15 seconds.
- Hip flexor stretch: stand, step one foot back and gently tuck the pelvis; hold for 20 seconds per side.
Stretches should feel comfortable. Stop if you feel sharp pain, tingling or numbness.
Mind the phone neck
Looking down at a phone for long periods puts extra load on the neck. Raise the phone closer to eye level when reading, use voice notes during long commutes and set app limits for evening scrolling.
Strengthen, do not just stretch
Stronger back, shoulder and core muscles support posture through the day. Simple exercises such as rows with a resistance band or filled backpack, wall angels and planks, done two or three times a week, make a real difference. Our four-week home strength plan is a good starting point.
When to get help
See a doctor or a qualified physiotherapist if pain persists beyond a few weeks, spreads down an arm or leg, comes with numbness, weakness or tingling, follows an injury, or is accompanied by fever or unexplained weight loss.
Daily Vita Pulse articles are general health information, not personal medical advice. Read our disclaimer and editorial standards, or explore more guides in our Fitness hub.