Spending most of the day working in front of a screen doesn’t feel that unhealthy in the moment. It certainly seems like a safer choice than factories, construction sites or labs full of chemicals. But if you’re doing it five days a week, year after year, some health issues can add up. You might not notice it until you start getting headaches, neck stiffness, blurry vision, or that awful drained feeling after long afternoons where you barely moved. Thankfully, you don’t need a full standing desk setup – they’re not for everyone, or even a gym membership to counteract these effects. We’ve compiled a few small health tips for desk workers that actually help.

The desk setup

Among the most crucial health tips for desk workers is to ensure proper posture, which often goes unrecognized due to an unoptimized chair, monitor height, and desk layout. You need your screen at eye level and your arms supported. If your head is tilted forward all day or your shoulders are always tense, it’s going to catch up with you. A laptop riser and a separate keyboard and mouse are an easy fix.

Good brands are Twelve South, Nexstand or the Moft Z foldable stand. Most chairs, even the ones called ‘ergonomic’, won’t fully support you unless your feet are flat and your lower back has proper lumbar support. You can use a cheap footrest and a memory foam cushion for that. It sounds like a faff but it makes a difference fast.

Get your eyes checked

If you get blurry vision or headaches near the end of the day, it might be digital eye strain. Even if your prescription is up to date, long hours in front of a bright screen can dry out your eyes and mess with your focus. Use something like Hycosan Extra or Thealoz Duo to keep your eyes hydrated. They work best if you use them proactively, not when your eyes already feel sore. Make sure your screen isn’t too bright and switch off overhead lighting that causes glare. Blue light glasses do help some people but they won’t solve everything. A better screen setup is more important.

Microbreaks are non-negotiable

You don’t need to walk around every ten minutes, but consistent movement is key. For effective health tips for desk workers, use something like the Pomodoro timer method, or apps like Stretchly or Time Out that gently remind you to reset your posture or stand up for a minute. If you’re prone to tension headaches, set a reminder to unclench your jaw every half hour and stop hunching over your phone at lunchtime. Even a thirty second stretch now and then stops everything stiffening up by 4pm.

Watch out for your circulation

If you’re working long hours with your legs crossed or tucked under the chair, you’re not doing your circulation any favours. Pins and needles or a heavy, achy feeling in your calves can be a sign you need to move more. A cheap fix is compression socks. You can get office friendly ones from brands like Sockwell or Physix. They look like normal socks but they help blood flow and reduce swelling if you’re stuck at a desk all day. You can also do simple ankle and calf exercises under your desk. Point and flex your feet, roll your ankles, or stand and stretch your calves when you’re on a call. It keeps things moving without anyone even noticing.

Snack and hydrate properly or you’ll crash

It’s easy to forget to drink enough water or end up eating weird snack combos just to stay alert. But blood sugar crashes hit harder when you’re sitting still all day. For effective health tips for desk workers, prioritize consistent meals in your routine and avoid high-sugar snacks if you want to maintain focus and energy throughout the afternoon.

Keep a full water bottle on your desk, ideally something with a straw lid so you actually use it. The HidrateSpark and Owala FreeSip bottles are both good if you’re fussy about design. If you rely on caffeine, make sure it’s not the only thing you’re drinking all day.