In my work as a physiotherapist, I frequently see patients who express persistent pain and discomfort linked to their desk job. It’s no secret that prolonged sitting may be bad for our bodies, so it’s crucial for those who work at desks to be aware of these possible issues and take precautions against them.

One of the most common issues I see in patients who work at a desk is back pain. Prolonged sitting can lead to poor posture and muscle imbalances, which can cause pain in the lower back and upper spine (1). In fact, research has shown that individuals who sit for long periods of time are at an increased risk for developing low back pain (2).

Another issue that can arise from desk work is neck pain. Poor posture and improper positioning of the computer screen can lead to neck strain and tension headaches (3). This can be especially problematic for those who spend long hours staring at a screen, as it can lead to eye strain and blurred vision as well (4).

An additional prevalent issue that can result from desk jobs is carpal tunnel syndrome. Numbness, tingling, and pain in the hand and wrist may result from this ailment, which is brought on by compression of the median nerve in the wrist (5). For those who sit at a desk all day, repetitive motions and improper wrist placement can raise their chance of getting carpal tunnel syndrome (6).

Last but not least, sedentary behaviour has been connected to a range of health problems, such as diabetes, heart disease, and obesity (7). To prevent these potential health issues, it’s critical for folks who sit at a desk to get up and walk during the day.

I advocate the following tactics as a physiotherapist to lessen the harmful consequences of desk work:

Regularly pause to stand up and stretch
To encourage proper posture, sit in a chair that is ergonomically constructed and position your computer screen at eye level.

Include exercise in your everyday routine by taking short breaks to stretch every hour or going for a walk during lunch.
To boost mobility during the day, think about purchasing a standing desk or treadmill desk.
It’s crucial to seek the advice of a licenced healthcare professional if you’re feeling pain or discomfort as a result of your desk work. A physiotherapist can assist you in locating the source of your discomfort and can provide you with pain-management techniques.

References:

1. van Niekerk SM, Louw QA, Hillier S. The effectiveness of a chair intervention in the workplace to reduce musculoskeletal symptoms. A systematic review. BMC Musculoskelet Disord. 2012 Aug 13;13:145. doi: 10.1186/1471-2474-13-145. PMID: 22889123; PMCID: PMC3552974.
2. Villanueva A, Rabal-Pelay J, Berzosa C, Gutiérrez H, Cimarras-Otal C, Lacarcel-Tejero B, Bataller-Cervero AV. Effect of a Long Exercise Program in the Reduction of Musculoskeletal Discomfort in Office Workers. Int J Environ Res Public Health. 2020 Dec 4;17(23):9042. doi: 10.3390/ijerph17239042. PMID: 33291564; PMCID: PMC7729612.