10/15/2025
Is Your Office Job Destroying Your Body? 💻😰
If you work at a desk, chances are you're dealing with at least one of these five common injuries. The good news? They're all preventable AND reversible!
1️⃣ LOWER BACK PAIN FROM SITTING
The problem: Sitting puts 40% MORE pressure on your spine than standing and weakens your core over time.
✅ The fix: Use a lumbar support roll, take standing breaks every hour, and practice pelvic tilts while sitting to maintain mobility.
2️⃣ NECK STRAIN FROM MONITOR POSITION
The problem: Monitors placed too high, low, or to the side force your neck into awkward positions for 8+ hours.
✅ The fix: Center your monitor directly in front of you at eye level. Using multiple monitors? Primary screen straight ahead, secondary at a slight angle.
3️⃣ CARPAL TUNNEL SYNDROME
The problem: Repetitive typing with bent wrists compresses the median nerve, causing numbness, tingling, and pain.
✅ The fix: Keep wrists neutral while typing (wrist rest helps!), take frequent stretch breaks, and check your keyboard height.
4️⃣ HIP FLEXOR TIGHTNESS
The problem: Hours of sitting keeps hip flexors in a shortened position, leading to tight hips and lower back pain.
✅ The fix: Try the "couch stretch"—kneel with one knee on a cushion against a wall, other foot forward. Gently push hips forward. Hold 30 seconds each side, twice daily.
5️⃣ UPPER CROSS SYNDROME
The problem: Rounded shoulders and forward head posture create muscle imbalances—tight chest/neck, weak upper back.
✅ The fix: Doorway stretches for your chest + shoulder blade squeezes + upper back strengthening exercises (rows, face pulls).
The Bottom Line: Your body wasn't designed to sit for 8 hours straight. Small changes and consistent movement make a HUGE difference.
💡 Which injury sounds familiar? Let us know in the comments!
📞 Dealing with chronic office pain? We can help! Book a comprehensive assessment and we'll create a personalized plan to get you pain-free. 613-966-4725
