How to Manage Desk Job-Related Aches & Pains

While our work may be productive, our bodies often pay the price.
Written by Physiotherapist - Eoin

In today’s world, many of us spend long hours sitting at desks, often hunched over a computer. It’s not uncommon to experience discomfort in the neck, shoulders, back, wrists, or even hips after a day spent at a workstation. But you don’t have to live with these aches and pains.

1. Posture Is Key

Let’s start with one of the most overlooked factors contributing to desk job pain: posture. Poor posture can put unnecessary strain on your muscles and joints, leading to fatigue and discomfort. Here’s what you should aim for:

  • Head Position: Keep your head upright, with your ears in line with your shoulders. Avoid the common "forward head posture" where your head juts out in front of your body, placing strain on your neck.

  • Shoulders: Relax your shoulders. Avoid hunching them up toward your ears. Instead, gently roll them back and down.

  • Back Support: Sit back in your chair so that your lower back is supported. If necessary, use a small lumbar roll or a cushion to maintain the natural curve of your spine.

  • Feet Position: Keep your feet flat on the floor or use a footrest if your feet don’t comfortably reach the ground. Your knees should be at a right angle or slightly lower than your hips.

Tip: Make regular posture checks throughout the day. A helpful reminder is to set an hourly timer on your phone or computer.

2. Optimise Your Workspace

Ergonomics plays a vital role in preventing pain and discomfort. An ergonomic workspace setup can reduce the strain on your body:

  • Monitor Height: The top of your screen should be at eye level. This reduces the need to look down, which can strain your neck.

  • Keyboard and Mouse Position: Keep your keyboard and mouse close to you to avoid overreaching. Your forearms should be parallel to the floor, and your elbows should rest comfortably at your sides.

  • Chair Adjustments: Adjust your chair height so your hips are slightly higher than your knees. If your chair doesn’t offer good lumbar support, consider an ergonomic office chair or add a cushion for your lower back.

  • Desk Accessories: Use a headset for phone calls if you spend a lot of time on the phone. This prevents the awkward cradling of the phone between your ear and shoulder, which can lead to neck pain.

3. Take Regular Movement Breaks

Sitting for prolonged periods is harmful, even if you have a perfect ergonomic setup. Your body is designed to move, and regular breaks are essential:

  • Stand Up and Stretch: Aim to stand up every 30 minutes. Walk around your workspace, stretch your arms and legs, or do a quick lap around the office.

  • Desk Exercises: Incorporate simple stretches, like neck rolls, shoulder shrugs, or seated spinal twists. These can be done discreetly at your desk and can relieve built-up tension.

  • Micro-Breaks: Every 10-15 minutes, take a micro-break. It can be as simple as shifting your posture or closing your eyes for a few moments to reduce eye strain.

4. Simple Exercises to Relieve Desk Job Pains

Here are some exercises you can easily incorporate into your day to alleviate common desk-related aches:

Neck and Shoulder Relief

  • Neck Stretch: Sit upright and gently tilt your head toward your right shoulder until you feel a stretch on the left side of your neck. Hold for 15-20 seconds, then switch sides.

  • Shoulder Blade Squeezes: Sit up straight and pull your shoulder blades back and down as if you’re trying to squeeze a pencil between them. Hold for 5-10 seconds and repeat 10 times.

Upper and Lower Back Relief

  • Seated Cat-Cow Stretch: Sit forward on your chair with your hands on your knees. Arch your back, lifting your chest and looking up (Cow Pose), then round your spine, tucking your chin toward your chest (Cat Pose). Repeat this 10-15 times.

  • Seated Forward Bend: Sit on the edge of your chair with your feet flat on the floor. Slowly lean forward, letting your head and arms drop toward the floor, and hold for 15-30 seconds. This helps to release tension in the lower back.

Hip and Leg Stretches

  • Hip Flexor Stretch: Stand up and take a small step back with your left foot. Bend your right knee while keeping your left leg straight and gently press your hips forward. You should feel a stretch in the front of your left hip. Hold for 20-30 seconds, then switch sides.

  • Seated Hamstring Stretch: Sit on your chair and extend one leg out in front of you, keeping your heel on the ground. Lean forward from your hips (not your back) and reach toward your toes. Hold for 15-20 seconds and repeat on the other leg.

When to Seek Professional Help

If you find that your pain persists despite making these changes, it may be time to seek professional physiotherapy. Sometimes, what seems like a minor ache can be a sign of a more significant issue that needs targeted treatment and guidance.

Remember, prevention is always better than cure. Small daily habits can greatly impact your overall comfort and productivity. Start with these tips, and your body will thank you!