If you spend hours at a desk every day, you’ve probably felt the familiar aches and pains—tight shoulders, a stiff neck, or an aching lower back.
As a physio, I see these issues all the time, and trust me, they’re preventable. With a few small changes to your daily routine and workspace, you can keep your body feeling great while you stay productive.
If you've already suffered a work related injury or an overuse injury check out our services page below for more information on how we can help with treatment plans tailored to your specific needs.
Ready to feel better? Here are 8 physio-approved tips to keep desk-related discomfort at bay.
1. Set Up Your Workspace Ergonomically
Your desk setup matters more than you think. Proper ergonomics can drastically reduce strain on your body.
Chair Height: Your feet should rest flat on the floor, with knees at a 90-degree angle.
Monitor Position: Keep your screen at eye level to avoid neck strain.
Keyboard and Mouse: Place them at elbow height, with your arms forming a 90-degree angle.
Pro Tip: Use a footrest if your feet don’t touch the ground comfortably, and invest in an ergonomic chair for better support.
2. Take Frequent Movement Breaks
Sitting for extended periods isn’t just uncomfortable; it’s unhealthy.
The Rule: Stand up or move every 30 minutes, even if it’s just for a minute or two.
Stretch It Out: Simple stretches like shoulder rolls or neck tilts can ease muscle tension.
Consider using an app or timer on your phone to remind you to get up and move. Your body will thank you!
3. Perfect Your Sitting Posture
Slouching is the enemy of a happy spine. Here’s how to sit correctly:
Sit all the way back in your chair to use the lumbar support.
Keep your shoulders relaxed and your back straight.
Avoid crossing your legs—keep your feet flat on the ground.
Good posture helps prevent neck and back pain, so check in with your posture throughout the day.
4. Stretch Daily
Even a quick stretch routine can do wonders for stiff muscles. Try these:
Neck Stretches: Gently tilt your head side to side to loosen tight neck muscles.
Hip Flexor Stretch: Stand and lunge forward to stretch the front of your hips, which get tight from sitting.
Seated Spinal Twist: Sit tall, twist to one side, and hold for 15–20 seconds to relieve tension in your back.
Incorporate these into your day to stay limber and reduce soreness.
5. Strengthen Your Core and Back
A strong core supports good posture and reduces back pain. Try these easy exercises:
Planks: Start with 20–30 seconds and build up over time.
Bird Dogs: Balance on all fours, extending opposite arm and leg.
Glute Bridges: Lie on your back, bend your knees, and lift your hips.
Building strength doesn’t require hours in the gym—short, consistent exercises can make a huge difference.
6. Protect Your Wrists and Hands
Typing and using a mouse can lead to wrist strain over time. Here’s how to protect them:
Use a wrist rest for your keyboard and mouse to keep your wrists neutral.
Stretch your wrists regularly by flexing and extending them.
Take short breaks to shake out tension in your hands and fingers.
If you’re experiencing tingling or persistent pain, it may be time to consult a physio.
7. Follow the 20-20-20 Rule for Your Eyes
Staring at a screen all day can strain your eyes, leading to headaches and fatigue.
Every 20 minutes, look at something 20 feet away for 20 seconds.
Adjust your screen’s brightness and position to reduce glare.
Consider investing in blue light-blocking glasses for added protection against digital eye strain.
8. Stay Hydrated and Eat Smart
Your body needs hydration to function well, especially if you’re sitting for long periods.
Keep a water bottle at your desk and sip throughout the day.
Snack on foods that boost energy, like nuts, fruits, and veggies, instead of sugary options that can cause energy crashes.
Hydration and good nutrition don’t just help your overall health—they can also improve focus and productivity.
Desk work doesn’t have to mean aches, pains, and stiffness. By following these 8 tips, you can protect your body, stay comfortable, and even boost your productivity.
If you’re already dealing with pain or discomfort, don’t ignore it—reach out to a physiotherapist. We can help you address the root causes and create a personalized plan to keep you feeling great.
Ready to take control of your desk job health? Start making these small changes today—you’ve got this!
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