Top tips to stop your desk job from playing havoc on your body!

Here are my top tips to stop your desk job from playing havoc on your muscles and joints…

  • Get up at least once an hour to move and stretch (set an alarm!).
  • Movements to do every hour:
    • Hip hinge
    • Full squats
    • Lunges
  • Stretches to do every hour:
    • Quads
    • Hamstrings
    • Hip flexors
    • Pecs
    • Forearms
    • Thoracic Rotation
  • Ensure your desk is set up correctly for you.
    • Seat set so that hips and knees are at 90 degrees with feet flat on the floor.
    • Arm rests at the level of the elbow when shoulders are relaxed.
    • Keyboard flat and close to you so you are not having to protract your shoulders forward to type. Same applies for the mouse.
    • Monitor height set so that the top third of the monitor is in line with your eyes.
    • Monitor should be directly in front of you, not to one side.
  • Keep your butt all the way into the back of the chair, shoulders relaxed with elbows on the arms rests, sitting up tall with a slight tuck to the chin.
  • Pull chair close to the desk.
  • Desk height should be roughly the same as the arm rests.
  • Don’t eat lunch at your desk! Get up and walk somewhere!
  • If you start to notice pain while working at your desk – take it as a cue to stop, stretch and move! Something in your setup may also need changing or you may need more specific exercises for your area of pain/condition (a physiotherapist can help you with both of these).
  • Ideally – it would be great if we could all have a hybrid sit/stand desk setup to get us on our feet and out of our chairs more!
  • If you are stuck behind a desk all day at work, ensure you are staying as active as possible outside of work. Go to the gym, walk the dog, take up a hobby that gets you moving!

Do you want additional information about your desk setup or wondering how you can become free of pain? Are you in need of some physiotherapy in Strathmore? Come and see us!


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