Desk Job Ergonomics: How to Prevent Posture-Related Pain

Do you spend hours sitting at your desk each day? If so, you’re not alone. Many people experience neck, shoulder, and back pain as a result of long hours at a computer. The good news is that small ergonomic adjustments and mindful movement habits can make a big difference in reducing discomfort and improving your overall well-being.

Why Posture Matters

When we sit for long periods, especially with poor posture, our muscles and joints are placed under continuous stress. Over time, this can lead to tight neck and shoulder muscles, lower back pain, headaches and wrist strain. Good ergonomics isn’t just about comfort; it’s about protecting your body from chronic strain and preventing long-term injury.

How to set up your desk ergonomically

1. Chair

• Choose a chair that supports the natural curve of your spine.

• Your feet should rest flat on the floor (or on a footrest if needed).

• Adjust the seat height so your knees are roughly level with your hips.

• Sit back into the chair with your lower back supported.

2. Desk Height

• Your elbows should form a 90-degree angle when typing.

• Keep your forearms parallel to the floor and shoulders relaxed.

3. Monitor Position

• The top of your screen should be at or just below eye level.

• Place the monitor about an arm’s length away from you.

• If you use a laptop, consider a stand or external keyboard to avoid hunching.

4. Keyboard & Mouse

• Keep them close enough to avoid reaching.

• Wrists should stay neutral — not bent upward or downward.

• Consider a wrist rest for added support.

Movement: The Key to a Healthy Desk Routine

Even with perfect ergonomics, staying still for too long can cause stiffness and fatigue. Aim to:

• Stand up every 30–45 minutes. Try walking, stretching, or doing shoulder rolls.

• Change positions often. Alternate between sitting and standing if you have an adjustable desk.

• Stretch your neck and upper back periodically.

• Do mini mobility breaks

Simple Exercises for Desk Workers

Try these quick movements throughout your day, to help prevent tightness and support better posture:

1. Seated Spinal Twist – Sit tall, twist gently to one side, hold for 10 seconds, then switch.

2. Shoulder Blade Squeeze – Pull your shoulders back and down, hold for 5 seconds, repeat 10 times.

3. Neck Stretch – Gently tilt your ear toward your shoulder, hold for 10 seconds on each side.

4. Wrist Stretch – Extend one arm forward, gently pull the fingers back with the other hand, hold 10 seconds.

When to Seek Help

If your pain persists or interferes with daily activities, a physiotherapist can help identify the cause and create a personalized treatment plan. You may need specific exercises, manual therapy, or posture retraining to relieve symptoms and prevent recurrence.

Final Thoughts

Desk work doesn’t have to mean daily discomfort. With the right ergonomic setup and regular movement, you can protect your posture and feel better throughout your workday. If you’re experiencing posture-related pain or would like an ergonomic assessment, contact me to book an appointment. I’ll help you move better and feel better.

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