Do you suffer aches or pains sitting at a desk all day?

Male office worker at desk using two computers.

Do you suffer aches or pains sitting at a desk all day?

Office worker

Believe it or not, office workers present to physiotherapy clinics in equal numbers, if not greater, than athletes and sports people! It is common knowledge that prolonged sitting at a desk has a negative effect on your health, as human beings have evolved over time to have poor posture. Combine that with poorly designed office chairs, there is a recipe for disaster that includes neck, upper and lower back pain. However, it doesn’t have to be this way! Here are some top tips to follow during your day at work to avoid injury


Whilst this sounds simple, the logic behind this simple tip is actually quite extensive. Our bodies are designed for movement, and as such, prolonged periods of sitting can lead to the muscles and joints in our backs becoming tight. In turn, this can lead to pain and other types of movement dysfunction. Movement is ideal for releasing tightness and preventing pain. Break up long periods of sitting with a brief, brisk walk. Instead of spending 2 hours straight at your desk, stand up and move around every 20 minutes or so! Always remember, MOTION IS LOTION!

Stretch before and after work.

Spend time prior to going to work to stretch and get your body loose for the day! Combining these stretches with your newfound desire to move around often at work, you have the recipe for success in preventing stiffness, pain and injury. At the end of the day, take some more time to unwind, relax and stretch everything out! Your body is the most important thing in your life, it’s time you showed it some love!

Adjust your office set up

Even though you are now taking care of your body and moving around often, there is added benefit in adjusting your office space to encourage appropriate posture and prevent the risk of injuring yourself! Invest in an office chair that promotes good back support, enquire about a sit-stand desk (physiotherapist’s LOVE sit-stand desks), ensure your monitor is at eye level to avoid neck pain and remove excessive clutter.

If you are suffering from an office-related pain, book in to see one of the physiotherapists at Pivotal Motion Physiotherapy or call us on 07 3352 5116 today!

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