how to sit at your desk

If you’re an office worker, sitting at your desk is something you have to do a lot of! But did you know that how you set up your desk can have a real impact on whether you suffer stiff and sore muscles? If you've never optimised your seating position at work before, you might find this all feels a little uncomfortable to begin with, but that’ll be because you’ve got used to slouching!

This document shows you the best way to sit at your desk (although of course the absolute gold standard would be a sit / stand desk) - the closer you can get to sitting at your desk like this, the better!

Beware Of The Chair - how sitting too much at work can make you ill!

Workplace stretches

Office workers spend most of their time sat down, and in the same position for hours on end. This can cause real problems for your muscles and joints in the short term, but in the long term it can have real effects on your physical health due to the lack of movement…after all, everything about us is designed to move!

This list of workplace stretches will help prevent and relieve some of the most common aches and pains that people suffer from. There’s even links to YouTube videos so you can see how to do them!

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Workplace strengthening

Stretches are great but it’s important to actively engage your muscles. Muscles work best when they are working against force…but that doesn’t mean you have to sit with dumbbells at your desk, body weight is fine! One reason it’s really important to get your muscles working is because they move lymph round your lymphatic system, and that helps combat inflammation.

This list of strengthening exercises that you can do at work (as long as your trousers aren’t too tight!) can help get your muscles working during the day. Once again there are even links to YouTube videos so you can see them being performed.

Why standing at work is better than sitting

Carpel Tunnel

handouts for carpel tunnel rehabilitation

Most office workers have heard of carpel tunnel syndrome. A condition that often affects people who type a lot, it causes pain across the forearm, wrist and hands. In severe cases, an operation can be necessary. Exercises for carpel tunnel can also help for repetitive strain injury (RSI).

This PDF document explains Carpel Tunnel Syndrome and what the risks and treatments are, as well as some information about how it can be prevented.

This PDF document suggests some stretches that you can do to help reduce the risk of Carpel Tunnel Syndrome - if your company’s IT policy lets you set a background you might want to have this as your desktop background!

This PDF document focuses on carpel tunnel rehabilitation - stretches and exercises you can do if you’ve started to get pain in your forearms, hands and wrists. They’ll help strengthen the muscles in your forearm and hand.


are you already injured?

If you’re suffering from aches and pains in your back, shoulders, neck, hands, wrists or arms, we can help you when you book an appointment.

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As Spalding’s highest trained massage / soft tissue therapists, we are experts in helping you recover from workplace injuries and getting you free from pain as quickly as possible. You can see us without having to go through your GP, and when you come and see us about an ache, pain or injury, your first appointment is £30.

We consistently receive five star reviews on Facebook and Google, and if you’ve got a query you can call us on 07788 287098.

We’re State 11, and we can fix you.