Physio for Office Workers: Avoiding Desk Job Injuries

Many office workers spend long hours sitting at desks, often leading to common injuries like neck, upper back, and shoulder pain. Prolonged sitting, poor posture, and improper workstation setups can cause muscle imbalances, stiffness, and discomfort over time. Thankfully, physiotherapy can help office workers to prevent these types of injuries, by offering practical exercises and ergonomic advice to keep you pain-free at work. 

Common Office Worker Injuries 

The most frequent complaints from office workers include: 

• Neck Pain: Poor posture, such as slouching or craning the neck forward, puts stress on the cervical spine, causing stiffness and discomfort. 

• Upper Back and Shoulder Pain: Prolonged sitting can lead to tightness in the upper back and shoulder muscles, resulting in aches and muscle fatigue. 
  

Tips to Prevent Office Injuries 

1. Optimise Your Workstation: 
   Keep your screen at eye level to avoid straining your neck. 
   Use a chair that supports your lower back, with your feet flat on the floor and knees at a 90-degree angle. 
   Keep your keyboard and mouse close to avoid overreaching. 
   

2. Take Regular Breaks: Stand up, stretch, and walk around for a few minutes every 60 minutes. Movement helps prevent stiffness and promotes circulation, reducing the risk of injury. 

Physio Exercises for Office Workers 

Incorporating these exercises can help strengthen key muscles and relieve tension: 

1. Chin Tucks: Initially start by lying flat on your back with your head supported by a pillow. Gently lift your head off the pillow and tuck your chin toward your chest, creating a "double chin." Hold for 5 seconds, then release. Repeat 10 times. This exercise strengthens the deep muscles of the neck and will help to improve your posture. 

2. Seated Thoracic Extension: Sit tall in your chair, place your hands behind your head, and gently arch your upper back over the chair. Hold for a few seconds, then return to neutral. Repeat 10 times. This will help to open up the chest and relieve upper back tightness. 

3. Shoulder Blade Squeezes: Sit or stand with your arms relaxed at your sides. Squeeze your shoulder blades together, as if trying to hold a pencil between them. Hold for 5 seconds, then release. Repeat 10 times. This strengthens the muscles between the shoulder blades, improving posture and reducing strain. 

By integrating ergonomic adjustments and these simple physio exercises for office workers, you can significantly reduce the risk of injury and discomfort at your desk. For personalised advice and office injury prevention strategies, consider chatting to one of the physiotherapists at Shenton Quarter Physio, to keep your body in top shape, even during long workdays.