Health Blog

If you spend long hours at a desk you’re not alone. Whether it’s emails, video calls or spreadsheets, sitting in one spot has become part of daily life for many of us. The problem is that our bodies are built for movement and aren’t designed to stay still for long periods of time. It’s not necessarily the desk itself, it is the sitting still for too long that causes problems, especially if you’re not in an optimal position in the first place. Over time, desk work can affect your health and wellbeing in ways that are not immediately obvious but in the long term can have quite a significant impact.

I worked in office environments for many years so am aware that nowadays we often don’t have time during the day for either a dedicated stretch or mobility routine or a lunchtime walk. We’re all aware of the obvious issues such as stiff and sore lower backs but I thought it might be helpful to highlight some of the more subtle signs to look out for, along with what you could do to feel better.

Headaches and tired eyes

If you’re often rubbing your eyes and temples your screen may be straining your eyes and your posture. Keep your monitor at an arm’s length away and the top of the screen at around eye level. This will stop you sitting in a in a forward-head posture which will put strain on your neck and shoulder muscles.  

If you have two screens and use both equally, centre them together so that the line between the two is directly in front of you. If not then make sure your primary monitor is directly in front of you, with the secondary monitor to the side angled toward you. 

If you use a camera for conference calls, make sure that it’s placed in a position that does not cause you to unconsciously twist or lean.

Move, move, move! Look up and away from your screen regularly to move your head and neck. Focus on something in the distance and remind yourself to blink, we do this this less often when we read from a screen. Neck tilts and rotations, chin to chest rolls, shoulder shrugs, chin tucks and seated chest stretches don’t take long to perform and will help ease stiffness and discomfort.

Upper back and shoulder discomfort

Stiffness and discomfort caused by hours sitting spent hunched over a keyboard is very common. This can in the longer-term lead to reduced mobility in the upper back and shoulders.  

Your keyboard and any other desk furniture should be in a position that doesn’t require you to constantly lean over your desk and your chair should support your lower back. Keep your shoulders relaxed and be mindful of whether you raise them when you type. This will all help to avoid the ’rounded back’ posture that will pull your shoulders forward.  

And move! Shoulder rolls, seated spinal twists and side bends and shoulder blade squeezes can all easily be performed at your desk.

Tight forearms

Forearm tension can build up by static or incorrect posture and repetitive motions such as typing or using a mouse. If unattended this can possibly lead to issues such as tendonitis and carpel tunnel syndrome.

Again, make sure that your keyboard and chair are positioned ergonomically, in a way that allows you to keep your elbows at 90 degrees and wrists in neutral (not up or down). This will encourage better shoulder alignment and prevent awkward wrist angles.

Again, movement!! – wrist circles and finger and forearm stretches will help alleviate symptoms. Take micro breaks, shake out your hands and move your fingers.

Motion is lotion

Do take a break from your desk whenever you can. Use the stairs instead of the lift, walk over and speak to people instead of messaging them, go and pick up cups of water on a regular basis instead of having a water bottle on your desk. If you work in a building that has several in-house cafes, go to one further away from your desk or on another floor. Consider getting off trains, buses or the underground a couple of stops earlier so that you walk more. Or just walk from the train station instead of taking more public transport.

Sarah Parnaby, Massage therapist

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