7-Day Desk Recovery Plan
Welcome to your free 7-Day Desk Recovery Plan — designed specifically for people who sit 8+ hours a day. Each day takes less than 5 minutes.
Day 1: Set Your Screen Height
Neck pain is the #1 complaint of desk workers. Adjust your monitor so the top third of the screen is at eye level. If you can’t adjust your monitor height, use a riser or stack of books.
Day 2: Fix Your Chair Height
Most people sit too low, forcing their neck to look up and shoulders to hunch. Adjust your chair so your elbows form a 90-degree angle when typing, and your feet rest flat on the floor or a foot rest.
Day 3: Add Lumbar Support
The gap between your lower back and chair is where back pain starts. Place a lumbar pillow or rolled towel at the curve of your lower back.
Day 4: Wrist Position Check
Angled wrists during typing can lead to strain. Your wrists should be straight (neutral position) when typing. Use a wrist rest or adjust keyboard tray height.
Day 5: The 20-20-20 Reset
Every 20 minutes, look at something 20 feet away for 20 seconds. Set a timer. This resets your focus and reduces eye fatigue by up to 30%.
Day 6: Micro-Break Routine
Every hour, stand up for 60 seconds. Do one of: shoulder rolls, neck stretches, or walking in place.
Day 7: Review and Adjust
Rate your pain on a scale of 1-10 for each area (neck, back, wrists, shoulders). Compare to Day 1. Adjust any part of your setup that still feels off.
You’ve taken the first step toward a pain-free desk life.