Desk Dilemmas: Understanding Common Injuries and Effective Solutions for a Healthier Workspace

Today, a modern workplace can involve many hours at a desk, whether that be writing reports, sending emails or in virtual meetings and what these all have in common is being sat stationary at a desk for a prolonged period of time. As a Physical Therapist, I've seen first-hand how these daily habits can lead to a range of injuries, often causing pain and discomfort. Some of the most common desk based injuries are:

Lower Back Pain 

Sitting for prolonged periods, especially without lower back (lumbar) support, can contribute to lower back pain. The muscles in the lower back can become weak and tight due to inactivity and lack of support as a consequence from being stationary at your desk. 

Neck and shoulder pain 

This is a prevalent injury among individuals in desk-based roles, primarily due to prolonged inactivity at work. The pain and discomfort arise from poor posture, such as being hunched or slouched over a computer for extended periods without breaks. This can cause the muscles around the neck and shoulders to become stiff, potentially leading to a restricted range of motion (ROM) over time, which is often accompanied by pain and discomfort. 

Nerve impingement 

In addition to prolonged periods of inactivity, repetitive movements can also result in injuries such as nerve impingements or pinched nerves. As previously mentioned, a nerve impingement arises from repetitive actions, like moving and clicking a mouse at your desk. This injury occurs when excessive pressure is applied to a nerve by surrounding structures such as bones, cartilage, muscles, or tendons. This pressure can lead to pain, along with other common symptoms like tingling, numbness, or weakness.

However, there is no need for concern, as there are straightforward yet effective measures you can take to aid in the recovery of these injuries or to prevent them entirely. 

Relieving Muscle Tension 

Utilizing techniques such as deep tissue work and trigger point therapy, sports massage effectively alleviates muscle tightness and promotes relaxation in areas including the neck, shoulders, and back. This approach enhances blood circulation, supports recovery, reduces stiffness, and increases range of motion.

Improving Posture 

People who work at a desk often develop poor posture habits such as being hunched over their desk and computer screen or rounding their shoulders due to their lack of movement whilst at their desk as the longer you are sat stationary the less efficient your posture becomes. Massage therapy can help correct these imbalances by relaxing the overactive muscles and stimulating the underactive ones. This, in turn, can improve posture and reduce the strain placed muscles carrying a lot of tension and allow your body to work in sync and as efficiently as it should. 

Take regular breaks to move 

This is the most simple yet can be one of the most effective tips to help prevent desk based injuries. Avoid sitting for prolonged periods of time. Stand, stretch, or walk around every 60 minutes. Even a few minutes of movement can make a significant difference in reducing muscle stiffness and preventing injuries. This doesn’t have to be anything strenuous or extensive, it can simply be getting up from your desk to walk to fill up your water bottle. Just some form of movement that takes you away from your desk and the position you were sat in to prevent the injuries like the ones previously mentioned that can occur taking place.