Nearly 1/2 million people suffered from work related musculoskeletal pain and RSI in 2022/23. Strategies to fix the top seven desk working injuries we see in clinic are listed below. Typical symptoms can appear suddenly, but generally the issues will be building up over months or years of sitting giving you desk pain. It’s NOT posture that is necessarily the problem, its how long you are repeatedly in one position for hours on end, day after day… The key thing is making sure you MOVE regularly! Some nice general stretches are here.
Many jobs/careers mean we have to sit in front of computers for long periods of time. Desk ergonomics is the study of how we position ourselves at our computers/work stations. The key factor is being comfortable but being able to take regular, quick movement breaks is key. Ensure that you are doing exercises and stretches that move muscles in ways differently to when at your computer…
7 Most Common Musculoskeletal Pain Complaints
Musculoskeletal pain caused by unavoidable time sat at a desk or behind a wheel
- Calf Cramps & Achilles Pain. Legs hanging, toes pointing down.
- Sciatica & Leg Pain. Edge of chair pressing into back of legs. Thighs slopping upwards.
- Lower Back Pain. Tight hips or weak core increasing compression of the lower spine.
- Hunched Shoulders. Head lent forward over laptop. Tension manifesting in hunched shoulders.
- Crooked Neck. Forward head posture putting extra tension on back of neck.
- Headaches & Eye Pain. Tension in neck can lead to headaches and eye strain.
- Carpal Tunnel & RSIs. Wrists bent back over keyboard can lead to Repetitive Strain Injuries.
Top 7 Pain Fixes at your Desk
The 7 best strategies at your desk AND stretches that can help with desk working injuries. If pain has ‘come on’ after a fall or other trauma seek medical advice first. Mild discomfort is okay, NEVER stretch into pain..
Feet supported if not resting on floor, with a gentle stretch on the back of the calves.
Back of knees raised slightly off end of chair, with thighs sloping slightly downwards.
Body weight centred at front of sitting bones. Spine is in a ‘neutral’ position, well supported.
Arms are able to ‘hang’ from shoulders when typing on a keyboard positioned near lap.
Lengthen back of neck by tucking the in chin, shift head back so that ears are aligned over shoulders.
Ensure keyboard and mouse are positioned so that wrists can stay generally parallel with forearms.
Your monitor should be raised so your eyes are roughly level with the middle of the screen. Take regular breaks and get checked by clinician and/or optician if head/eye strain doesn’t subside with change in ergonomics.
If you have any queries or require more information please get in contact with our clinic.
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