Whether you work from home or in an office, spending hours at a desk can take a toll on your body. Neck stiffness, back pain and sore shoulders are common complaints among people who spend most of their day sitting.
Also see: Easy ways to stay active if you have a desk job
The good news is that a few simple changes to your workspace and daily routine can make a big difference. By improving your posture, moving more often and creating an ergonomic workstation, you can reduce discomfort and protect your long-term health.
Set up your workstation properly
A well-arranged workspace is one of the best ways to prevent aches and pains. According to Mayo Clinic, your computer screen should be directly in front of you, with the top of the monitor at or just below eye level. Your keyboard and mouse should be close enough that you don’t have to stretch to reach them.
Your chair should support the natural curve of your lower back, and your feet should rest flat on the floor or on a footrest.
Pay attention to your posture
Good posture reduces unnecessary strain on your muscles and joints. The South African Society of Physiotherapy recommends sitting with your shoulders relaxed, your back supported by the chair and your elbows bent at about a 90-degree angle.
Avoid leaning forward toward your screen or hunching your shoulders, as these habits can contribute to neck and upper back pain over time.
Take regular movement breaks
Sitting for long periods isn’t good for your body, even if your posture is perfect. The World Health Organisation recommends reducing prolonged sitting by taking regular breaks to stand up and move.
Aim to get up every 30 to 60 minutes. Walk to refill your water bottle, stretch your legs or simply stand for a few minutes before returning to work.
Also see: Staying active while working from home
Stretch throughout the day
Gentle stretches can relieve muscle tension and improve flexibility. Simple movements like rolling your shoulders, gently turning your neck from side to side and stretching your chest can help reduce stiffness.
The Chartered Society of Physiotherapy notes that regular stretching can improve mobility and ease discomfort caused by prolonged sitting.
Strengthen your core muscles
Strong core muscles help support your spine and improve posture. Exercises such as planks, bridges and Pilates-based movements can strengthen the muscles that protect your back.
Regular physical activity also helps reduce the risk of developing chronic back pain.
Position your laptop correctly
If you work primarily on a laptop, avoid looking down at the screen for long periods. Using a laptop stand or placing the laptop on a stable surface can raise the screen to eye level.
Pair it with an external keyboard and mouse to create a more ergonomic setup.
Avoid cradling your phone
Holding your phone between your ear and shoulder while talking can strain the muscles in your neck. If you spend a lot of time on calls, consider using headphones or a speakerphone to keep your neck in a neutral position.
Stay active outside of work
Regular exercise helps counteract the effects of sitting for long hours. According to the Heart and Stroke Foundation South Africa, activities such as walking, swimming, cycling and strength training support good posture, improve flexibility and strengthen the muscles that support your spine.
Listen to your body
Occasional stiffness is common, but ongoing pain shouldn’t be ignored. If your neck or back pain persists, worsens or begins to affect your daily activities, consult a healthcare professional or physiotherapist for an assessment and personalised advice.
Early intervention can prevent minor discomfort from developing into a more serious problem.
Small changes, lasting benefits
Avoiding neck and back pain doesn’t require an expensive office makeover. Simple adjustments—such as improving your posture, taking regular movement breaks, stretching throughout the day and setting up your workstation correctly—can have a significant impact on your comfort and well-being.
By making these habits part of your daily routine, you’ll not only feel better while working but also support your long-term musculoskeletal health.
Also see: Transform your office: Creative ideas to revitalise your workspace
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