The Friday Five

Healthy Habits for Deskbound Lawyers: 5 Simple Ways to Reduce Sedentary Time

By Jamie Spannhake

As lawyers, we spend countless hours at our desks, working on cases, reviewing documents, preparing for hearings or meeting with clients. All this sitting can take a serious toll on our physical health. A sedentary lifestyle is not good for us, causing back pain, stiffness, poor posture, and even more severe issues, such as cardiovascular problems.

The curse of the deskbound lawyer - health habits
The curse of the deskbound lawyer!

The Risks of a Sedentary Workday

Sitting for extended periods may seem harmless, but over time, it can lead to serious health issues. Common problems associated with a sedentary lifestyle include back pain, neck strain, tight hips, poor circulation and even carpal tunnel syndrome. Additionally, research has shown that sitting for long hours increases the risk of cardiovascular disease, obesity and metabolic disorders. These risks are exacerbated when physical movement is minimized throughout the day.

Lawyers are particularly vulnerable to these physical challenges due to the nature of our practices. We often spend long hours at our computers reading documents, writing briefs, and talking to clients on the phone, all of which can mean extended periods of sitting without much movement. And the time commitment our work requires can make it easy to neglect physical health. Over the years, our work habits can cause chronic pain, posture problems and other health issues.

That’s why it’s important to integrate movement and proper posture into our daily routines, whether in the office or home office, even when we are mostly deskbound. Fortunately, you don’t need a gym or a lot of time to incorporate movement and better ergonomics to improve your physical well-being during long workdays. Here are five ways.

1. Improve the Ergonomics of Your Office Setup

ergonomic office chair from Herman Miller
Herman Miller Cosm Chair.

Creating an ergonomic workspace is a great first step, as it can prevent discomfort and injury. An ergonomically designed space considers how we use it and is designed for efficiency, safety and healthy movement.

Start by considering how your chair and desk setup can help or hurt your body alignment. To reduce strain on your spine and improve posture, adjust your chair to a height where your feet are flat on the floor. This allows your chair to support your lower back. Your knees should also be at a 90-degree angle. Avoid sitting on the edge of your chair or slumping, which can lead to back pain. You may also want to use a lumbar pillow to support your lower back. Proper alignment helps you stay comfortable and energized during long days at your desk.

Next, position your monitor so that the top of the screen is at or slightly below eye level, about an arm’s length away. This prevents you from craning your neck or hunching forward, which can lead to neck and shoulder pain. It also reduces eye strain. Note, however, that if you have transition lens glasses with your reading prescription on the lower part of your lenses only, you may need to position your monitor a bit lower.

Lastly, ensure that your keyboard and mouse are correctly positioned. Your keyboard should be positioned so that your elbows are bent at a 90-degree angle and your wrists are in a neutral position. Keep your mouse close to avoid overreaching and hunching your shoulders forward. Consider using a wrist rest for support during typing. Proper keyboard and mouse placement can prevent repetitive strain injuries and discomfort in your wrists and arms.

2. Stretch Out the Tension

Stretches are an easy and effective way to relieve tension and reduce discomfort. Incorporating a few stretches into your day can make a huge difference in your physical comfort and energy levels.

healthy habits for Lawyers

Neck and shoulder stretches help reduce stiffness and improve posture, especially if you’re prone to hunching over your desk.

  • Neck tilts: While seated, slowly tilt your head to one side, bringing your ear toward your shoulder. Hold for 10-15 seconds, then repeat on the other side.
  • Shoulder rolls: Roll your shoulders backward in slow, circular motions. After 5-10 rotations, reverse the direction.

Back and spine stretches can alleviate tension in your spine and chest, helping counteract the effects of prolonged sitting.

  • Seated spinal twist: Sit upright with both feet flat on the floor. Twist your torso to one side, placing your opposite hand on the back of your chair for support. Hold for 10-15 seconds, then switch sides.
  • Chest opener stretch: Sit or stand at the edge of your chair and clasp your hands behind your back. Straighten your arms, lift your chest and hold the stretch for 10-15 seconds. 

Wrist and hand stretches help prevent repetitive strain injuries like carpal tunnel syndrome and ease the strain of typing.

  • Wrist flexor stretch: Extend one arm in front of you with your palm facing upward. Use your opposite hand to gently pull back on your fingers, stretching your forearm and wrist. Hold for 10-15 seconds and switch hands. 
  • Finger stretch: Spread your fingers as wide as possible, hold for 10-15 seconds and then release. 

3. Boost Circulation and Flexibility with Desk Exercises

Desk stretches to increase flexibility

When deskbound, incorporating small movements and exercises throughout the day can improve circulation, keep your muscles engaged and reduce stiffness. Try these three simple desk exercises.

Seated leg extensions promote circulation in your legs to prevent stiffness caused by sitting for long periods.

  • How to do it: While seated, extend one leg out straight and hold for a few seconds, then lower it. Repeat on the other side. Do 10-15 repetitions per leg. 

Seated ab crunches strengthen your core to improve posture and reduce lower back pain.

  • How to do it:  Sit upright in your chair, engage your core muscles and lean back slightly, keeping your feet flat on the floor. Hold for a few seconds, then return to neutral. Repeat for 10-15 repetitions. 

Chair squats strengthen your legs and core, giving you a mini-workout without leaving your desk. These are great paired with a stand-up desk.

  • How to do it: Stand up in front of your chair. Lower yourself into a squat, hovering just above the seat of your chair, then stand back up. Repeat for 10-15 repetitions. 

4. Invest in a Stand-Up Desk

MillerKnoll Tone Height‑Adjustable Table

Stand-up desks promote better circulation, reduce back pain, and help maintain energy levels throughout the day. Consider using a standing desk or a convertible sit-stand desk so you can alternate between sitting and standing throughout the day. Alternating your position is one of the best ways to incorporate movement and avoid stiffness.

There are many options for standing and sit-stand desks: standing only, convertible, manual lift, automatic lift, desktop convertible and others, and at many different price points. Think about what will work best in your office and how you plan to use it. Then invest in the best desk for you.

(Tip: If it’s in your budget, consider a standing desk you can automatically adjust to different heights, in small increments, so you can customize it to accommodate your particular height and leg and arm length when seated or standing. Better ones have one-button preset heights so you can switch from sitting or standing quickly.)

5. Incorporate Movement Into Your Daily Routine

Incorporating movement into your day — even small amounts of movement — can significantly improve your health and productivity. There are many ways to incorporate movement, such as the exercises and stretches mentioned. Here are a few more ideas.

Set Timed Breaks for Movement

Regular breaks prevent stiffness, improve circulation and give you a mental reset to stay focused. Set a timer or use an app to remind yourself to stand, stretch or take a short walk every hour. Even a few minutes of movement can make a difference.

Opt for Walking Meetings

Walking meetings combine productivity with physical activity, helping you stay energized. When possible, suggest walking meetings instead of sitting in a conference room. Walking stimulates creativity, boosts energy, and allows you to get some movement in while discussing important topics.

It can be easy to spend all day sitting and working when you’re focused on serving clients and managing a heavy workload. However, avoiding regular sedentary days is essential for maintaining long-term well-being and productivity. Remember, small changes can make a big difference in your overall health, so try incorporating these changes into your daily routine.

Images ©iStockPhoto.com

The Lawyer, the Lion, and the Laundry Book Cover

Three Hours to Finding Your Calm in the Chaos

Join lawyer and certified health coach Jamie Jackson Spannhake in an enlightening journey. Read her bestselling book and learn how to “choose, act and think” in ways that will clarify your desires and set priorities so you can reclaim your time and enjoy your life. Includes exercises.

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Jamie Spannhake Jamie Spannhake

Jamie Jackson Spannhake is a writer, coach for lawyers, and speaker. She helps busy lawyers create lives they truly want, lives with time and space to do all the things she was told she couldn’t do as a successful lawyer. Her work with clients is based upon the principles in her book, “The Lawyer, the Lion, & the Laundry.” She spent nearly 20 years practicing law in New York and Connecticut, in BigLaw, as a solo, and as a partner in a small firm. Learn more about her at JamieSpannhake.com, or connect with her on LinkedIn.

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