Desk Workers: The hidden cost of sitting all day
Neck tension, headaches and stiff hips? In this article, our remedial therapist Tara Jenner explains why sitting at a desk all day can take a toll on your body, and what you can do about it.
Have you ever finished a day at the office feeling more exhausted than you expected, with a tight neck, aching shoulders or stiff hips?
You might not think of sitting at a desk as physically demanding, but spending hours in front of a computer can have an impact on how your body feels.
For many office workers, the working day involves sitting in the same position for long periods, often with very little movement. Add deadlines, concentration, stress and the tendency to lean towards a screen, and it's easy to see how discomfort can gradually build throughout the day.
As a remedial massage therapist, I see how everyday working habits can contribute to muscle tension and discomfort.
The good news? You don't need to completely overhaul your working day. A few simple changes can help you introduce more movement and give your body some variety throughout the day.
Why can sitting all day make you feel stiff?
Our bodies are designed to move, but many of us spend a large part of the working day sitting.
When you stay in one position for a long time, you may notice that certain areas start to feel stiff, tired or uncomfortable.
Think of your muscles like spaghetti.
Uncooked spaghetti is stiff and rigid, while cooked spaghetti is softer and bends more easily. Our bodies aren't literally like spaghetti, of course, but the analogy helps explain why movement can make you feel more comfortable.
Now imagine sitting at your desk for several hours without getting up.
You may start leaning towards your screen, shifting your position, hunching your shoulders or holding your head in a particular position without even realising it.
By the end of the day, your neck might feel tight, your shoulders may be aching and even getting up from your chair can feel uncomfortable.
It's not necessarily about having 'bad posture'.
In fact, there isn't one perfect sitting position that you need to maintain all day.
It's often the lack of movement and variety that's worth paying attention to.
Getting up, changing position, walking around and moving your body throughout the day can help break up long periods of sitting.
Your body will probably appreciate the change.
Neck and shoulder tension
Neck and shoulder tension is something many desk workers know all too well.
Hours spent looking at a screen, reaching for a mouse or concentrating on a task can leave the muscles around your neck and shoulders feeling tired or uncomfortable.
You might notice:
- Stiffness when turning your head
- An ache across your shoulders
- Tension around your upper back
- Discomfort that seems to increase as the day goes on
It's easy to ignore those early signs when you're busy.
But if the same working patterns continue day after day, you may find that the discomfort becomes more noticeable or starts interfering with other activities.
A few simple things to try
- Adjust your screen so you're comfortable looking at it without constantly looking down.
- Keep your mouse and keyboard within a comfortable reach.
- Let your shoulders relax rather than holding them tense while you work.
- Change position regularly.
- Get up and move around throughout the day — even if it's just to grab a glass of water.
You don't need to sit perfectly straight all day.
Changing position regularly is important too.
Can sitting at a desk contribute to headaches?
If you regularly finish work with a headache or a feeling of tightness around your neck and the base of your skull, your working environment and habits may be contributing factors.
Prolonged screen use, neck and shoulder tension, eye strain, stress and fatigue can all play a role in headaches for some people.
You might notice an ache or pressure that develops during or after a long day at the computer.
Taking regular screen breaks, moving your neck and shoulders and stepping away from your desk may help you manage some of the factors that contribute to discomfort.
Remedial massage may also be appropriate for some people when muscular tension is contributing to their symptoms.
However, headaches can have many different causes, and it's important not to assume that every headache is caused by tight muscles or sitting at a desk.
If your headaches are frequent, changing, severe or becoming more noticeable, speak with your GP or another appropriate healthcare professional for assessment.
Don't forget about your hips
Your neck and shoulders tend to get most of the attention, but your hips can also feel the effects of spending long periods sitting.
Have you ever stood up after a long meeting and felt stiff through the front of your hips or lower back?
That feeling of stiffness when you first get moving is something many people experience after prolonged sitting.
When you're seated, your hips aren't moving through much of their available range. If you're also not getting much physical activity outside of work, you may notice more general stiffness or discomfort.
Here's what you can try:
- Stand up and walk around regularly.
- Take a short walk during your lunch break.
- Try some gentle hip movements or stretches if they feel comfortable.
- Include regular physical activity that supports your strength, mobility and overall fitness.
- Break up long periods of sitting wherever you can.
You don't need a complicated exercise program to start moving more.
Sometimes, a few minutes away from your desk is a good place to start.
Where does Remedial Massage fit in?
As a remedial massage therapist, one of the things I focus on is helping people manage the aches, tension and muscular discomfort that can build up through everyday activities, including desk-based work.
Depending on your symptoms and individual needs, treatment may include working with areas such as the:
Remedial massage may help ease muscular tension and provide a sense of relaxation and comfort for some people.
It can also be an opportunity to talk about the things you're doing between appointments — including your working position, movement habits, exercise and other factors that may be contributing to how you're feeling.
But massage isn't a substitute for movement.
If you're spending eight hours a day sitting at a desk, getting regular movement and having a comfortable workstation setup are important parts of looking after yourself too.
The goal isn't to have a massage and then go straight back to sitting in exactly the same position for another eight hours.
It's about looking at the bigger picture and finding practical ways to support your body both during and outside your working day.
Small changes can make a big difference
You don't need to completely change your working day to introduce more movement.
Start small.
Try getting up regularly, taking screen breaks, walking around when you can and changing position throughout the day.
Take a look at your workstation setup and, most importantly, pay attention to how your body feels.
Are your shoulders creeping towards your ears?
Have you been sitting in exactly the same position for two hours?
Are you staring at the screen without taking a break?
Sometimes your body gives you a few hints before the discomfort becomes difficult to ignore.
If neck tension, recurring headaches or stiff hips are becoming a regular part of your working day, it may be worth looking at what's contributing to them and what changes you can make.
You don't need perfect posture.
You need movement, variety and habits that work for you.
And sometimes, looking after your body really does start with something as simple as getting out of your chair.
Need some help?
If you're experiencing ongoing neck, shoulder, back or hip discomfort, a remedial massage therapist can assess the areas you're experiencing symptoms and discuss whether remedial massage may be appropriate for you.
