Desk Job? Here’s How to Fix Your Posture and Prevent Pain
Sitting at a desk all day might not seem physically demanding. However, over time it can create serious problems—tight muscles, stiff joints, poor circulation, and even chronic pain. At Westside Physiotherapy & Acupuncture, we help desk workers undo the effects of long hours with practical strategies and simple routines.
1. Set Up Your Workstation the Right Way
First, check your workstation. Your monitor should sit at eye level, your keyboard and mouse within easy reach, and your feet flat on the ground. If your feet don’t touch, use a footrest. Adding a lumbar roll can also help keep your spine aligned.
2. Support Your Back and Core
Next, focus on your sitting posture. Sitting tall doesn’t mean being rigid. Use a chair with good lumbar support, or place a cushion behind your lower back. At the same time, gently engage your core to take pressure off your spine.
3. Take Frequent Micro-Breaks
It’s easy to lose track of time while working. Therefore, set a timer every 30–60 minutes. Stand up, stretch, or walk to the printer. Even a one-minute break can reset muscle tension, improve circulation, and refresh your focus.
4. Stretch Common Problem Areas
Many desk workers struggle with tight hips, a rounded chest, or a stiff neck. To counteract this, try doorway chest stretches, seated spinal twists, and hip flexor stretches. These moves go a long way toward preventing pain and stiffness.
5. Alternate Your Position
Remaining in one posture all day can quickly fatigue your body. If possible, use a sit-stand desk. If you don’t have one, try standing during phone calls or moving between different chairs. Shifting your position keeps your body active and reduces strain.
6. Mind Your Feet
Posture starts from the ground up. Keep both feet flat on the floor and avoid crossing your legs for long periods. Proper foot positioning helps protect your knees, hips, and even your neck.
7. Align Your Head and Eyes
Finally, check your head position. Your head should stack over your shoulders—not push forward. Bring your screen to eye level to avoid leaning in, which often leads to neck and upper-back strain.
Desk Exercises You Can Do Today
To feel better right away, try these simple exercises at your desk:
- Chin tucks to combat forward head posture
- Shoulder rolls and scapular squeezes to release tension
- Seated cat-cow stretches for spinal mobility
Ready for a Tailored Plan?
Every workspace and every body is different. That’s why our physiotherapists offer personalized assessments. We’ll review your workstation, teach you techniques that work for your body, and help you stay comfortable, productive, and pain-free for the long term.
