If you've sat at a desk for more than an hour, it's likely that you know what "desk posture" means. It's also likely that you've suffered from it – at least once – in your lifetime. It's an unhealthy posture that we essentially sink into after hours in the office. Habits like squinting at the screen, getting comfortable and slouching in your chair, or simply just typing for too many hours, which can make us "hunch" into our shoulders, can all create this improper desk routine. But what makes it even worse is that the longer amount of time it takes place, the easier it is to become comfortable. Slouching will be your new normal.

When done once in a blue moon this might not sound like such a bad thing, but that's rarely the case. We don't just happen upon bad posture and then think, "Oh I'm hurting my back," before sitting up straight. Instead, we settle and sink into to these types of terrible positions. A curved back becomes comfortable, and hunching our shoulders into our body feels normal. We don't realize we're sitting "badly" until there are aches and pains, which also means it's likely that it's been going on for some time. Desk posture becomes our new norm.

Whether you've visited a professional or found out your bad habits all on your own, there are a number of different fixes that can be implemented at home or while at work.

Improve Back Health When Sitting at a Desk By

Going ergonomic – your chair, your keyboard, mouse, and more can all be tailored toward finding your best body health. When shopping, ask the pros about which products will provide the biggest forms of relief … or do a little research to see how others fared with a set-up. (Changing their keyboard, adjusting mouse position, etc.) Most often it's recommended to stay away from hard angles, leave knees and elbows at 90-degrees, and to allow the body to relax naturally. Many find that with these simple, yet relieving changes, aches and pains will become less intense all on their own.

Why? Ergonomics are designed to play into the body's natural response and resting stature, so by placing limbs and joints where they want to be, you can reduce pressure, eliminate nerve damage, and more just by switching up your posture.

Staying mindful of your shoulders – they tend to creep forward as we sit at a desk. With a screen in front of us, we will gravitate closer toward our work as the day goes on. Instead of allowing yourself to crinkle and tighten, however, stay aware of how the body is holding up. Keep your shoulders back and your spine upright to provide the biggest improvement toward posture. You can also use a shoulder device that holds them back – this is great for those who forget and lean forward by providing a comfortable, but constant reminder.

If it hurts, stop – sounds simple enough, right? Yet so often we fail to listen to our body. When you start to feel an ache or pain, stop whatever it is you're doing and try to identify the cause. Or switch up movement and eliminate the cause instead. For instance, re-positioning yourself, stop and stretch, or simply gain movement during the work day. Just by breaking up your hours of sitting, you can greatly improve circulation, which, in turn, can reduce aches.

If you sit at a desk for long periods of time, it's likely that you suffer from some level of desk posture, whether or not you're aware. Test out these simple remedies for an easy way to feel better each day you work.