If you’ve been sitting at your desk all day, writing your dissertation, stop what you’re doing, stand up, stretch your arms in the air, and bend down and touch your toes. Isn’t that better?

Sitting and writing for hours at a time is a necessary part of graduate school life. But hours hunched over the keyboard can also cause pain, tightness, and long-term discomfort.

Regular stretching and sitting properly can make all the difference!

Stretches for Dissertation Writing

For many dissertation writers, neck and shoulder tension can be persistent and uncomfortable. This roundup of simple arm, neck, and shoulder stretches provides some great suggestions for how to work out those upper back knots. Best of all, you can do most of these stretches from your desk, so you barely need to pause in your dissertation writing

Going to the gym can be a great way to jump-start your energy level and boost your mood, helping you to feel mentally prepared to work on your dissertation. It can also undo the damage of hours of sitting and writing your dissertation. But when you’ve got a deadline looming it can be difficult to take the time away from your work. If you can’t make it to the gym, here’s a list of exercises that you can do secretly–at your desk, writing in a coffee shop, or perhaps even during a grad seminar! They won’t quite make up for a missed trip to the gym, but they might help you feel better at the end of a long day of writing. If you prefer a video demonstration, the Mayo Clinic offers a number of workplace stretch videos that you may find useful.

At the end of a long day, why not try a little yoga to make things right? Here are some yoga poses that can help undo the damage caused by sitting at your desk for extended periods.

The Right Desk Setup for Dissertation Writing

Another way to help your body feel better when you’re writing your dissertation is by making sure that your workplace is set up in an ergonomic way. Use a comfortable and supportive desk chair –or, if you don’t suffer from knee or foot pain, consider a standing desk.

One final tip: if you can afford it, spring for a large computer monitor and make sure that it’s at a comfortable distance from your face and shoulders. Doctors suggest that your sightline should be horizontal. Many of us write our dissertations on laptops, which don’t provide an ideal angle for shoulder and neck health. If you hook your laptop up to a larger, external monitor, you might be able to find a position that feels good for your neck and shoulders.

At Dissertation-Editor.com we know what it’s like to write a dissertation. From neck aches to footnotes, we’ve been through it all! That’s why we are the ideal place to turn for dissertation consultation and dissertation editing services. Our team of PhDs can help with every phase of your dissertation: from proposal writing and research design, to data analysis, editing and formatting. Call us today to learn more.