A Physiotherapist's Top 4 Tips for Desk Workers

Nowadays, many of us sit at desks to work, sometimes eight or more hours a day. If this is your reality, you've probably experienced tight shoulders, lower back pain, and frustrating wrist discomfort from too much typing. The good news? Our Physiotherapist here at Focus Forward in Stittsville, Ottawa, ON, has some tried-and-true strategies to undo the damage of sitting all day and keep your body feeling strong:

1. Mind Your Posture

Slouching happens, which is OK occasionally, but it's something to keep in mind because constantly rounding your shoulders or leaning forward puts too much strain on your neck and upper back. Instead, keep your feet on the floor (you can employ a footrest if needed), adjust your desk chair height so your knees are at hip level, and keep your screen at eye level. Lastly, relax those shoulders. We know that your work can get stressful at times, and that's your cue to take a pause, enjoy a deep breath, and roll those shoulders back.

2. Break Up the Sitting Marathon

Staying glued to a chair for hours on end can leave you feeling achy and sluggish. If that sounds familiar, adding more movement into your day can make a big difference. It doesn't have to be a full-blown workout in the middle of your shift. Small, consistent movement breaks are enough to keep your body happy.

Try this: Every 30 to 45 minutes, stand up, grab some water, do ten air squats, or stretch it out. Then, aim for a little more movement at two-hour intervals—maybe a brisk walk during your 15-minute coffee break.

3. Stretch It Out

The best stretches for desk workers target hips, backs, and shoulders. Try these throughout the day:

●      Chest Opener: Hold your hands together behind your back, straighten your arms, and gently lift them for a full chest stretch.

●      Seated Spinal Twist: Sit tall, rotate your torso to one side, and hold onto your chair for support. Switch sides.

●      Hip Flexor Stretch: Stand, step one foot back into a lunge, and gently push your hips forward.

Hold each stretch for about 20 seconds and repeat as needed. And don't forget to circle your wrists throughout the day to keep them loose and flexible. Your body will thank you!

4. Strengthen the Muscles That Support You

It's important for everyone to have a solid workout routine that supports their body, and for desk workers, strengthening the core, glutes, and upper back is key. So before or after your shift, make time to take care of the body that works so hard for you. A little movement goes a long way in keeping you strong and pain-free. If the gym isn't your thing—that's OK—try a fun group class instead. Whether it's yoga, pilates, dance, or even a low-impact strength class, moving your body in an enjoyable way makes it easier to stay consistent.

Struggling with Desk Job Aches? We're Here to Help

You don't have to accept daily aches and pains as the price of a desk job. If you're still struggling with extra aches, stiffness, or discomfort that won't go away, it might be time for expert support, and we're here for you. At Focus Forward Therapy Group, we specialize in helping you feel your best at work and beyond. Contact us today, and let's create a plan that works for you!