Good Health Matters

March 2025

Desk Health

Are you sitting at your desk as you read this? Can you feel an ache in your back? Tension in your neck or shoulders? The start of a headache? You’re not alone.

Musculoskeletal pain is a big issue for desk workers, with estimates of those affected as high as 71 percent.

Following on from last month’s topic on headaches, then, this month we take a dive into workstation ergonomics, posture, and the best steps you can take for a pain-free day.

Posture and Pain

So, what exactly is it about desk working that leads to back, neck and shoulder pain?

Despite the widely held belief that a long time spent sitting means an aching back, the science on a link between sitting and low back pain is mixed.

Some research has found that more sitting equals more pain, but many studies have found no greater evidence of back pain in people who sit a lot compared to those who are active.

However, plenty of us are familiar with that nagging ache that creeps up as we sit at our desk or laptop. If you’re reaching awkwardly, sitting uncomfortably, or peering at the screen – it’s these postural stresses that provoke muscle pain and aching.

Postural stress

So, it may not be the act of sitting itself that causes pain (although prolonged inactivity is implicated in a host of other health issues, such as cardiovascular disease, diabetes and cancer). Instead, we might think of postural stress as the main issue.

It’s amazing how long our bodies can tolerate less-than-perfect situations. But sustained or often-repeated awkward postures will eventually make themselves known.

Muscles, ligaments and tendons respond poorly to lack of stimulation. Under-use is as likely to result in tendon degeneration as over-use. Lack of movement means less blood flow, in turn leading to poor tissue health.

Movement and exercise actually reduce feelings of fatigue when compared to inactivity.

Muscles produce health-promoting chemicals, but only if you move them.

What you can do

The message is, then, to move regularly and often. A little activity that both contracts and lengthens muscles is ideal, such as dynamic stretches (see this month’s Wellness Edit).

Of course, working life sometimes means we do have to stay in one position for a while. In these cases, take small steps towards good ergonomics to minimise the postural stresses exerted on your body. Check our list below.

Finally, perhaps the best thing we can do to avoid desk-bound pain is to look after our general health and wellbeing.

Although postural stress is a definite factor in the development of musculoskeletal pain, we can think of it as the ‘final straw’. Bodies that are healthy, have good sleep and low lifestyle stress will be much more resilient to the burden of postural stress.

But those with a higher susceptibility to body-wide inflammation are more likely to experience pain. These include:

• older adults (inflammation levels naturally increase as we age)
• people with poor diet, metabolic disease, or overweight
• smokers
• those with nutrient deficiency such as vitamin D
• people who are stressed or experience insomnia

For example, this study shows that poor metabolic health is a significant risk for shoulder pain.

Moderating these factors as far as you can, then, could be the best way to lessen pain at your desk.

And perhaps the easiest method to achieve this is exercise, which reduces the risk of weight problems, metabolic and cardiovascular disease, manages stress and improves sleep.

Additionally, pain that goes on for too long can transition into chronic pain, in which the central nervous system becomes sensitised, and then it feels that pain more readily.

It’s important, then, to deal with pain issues that crop up before they have chance to really take hold.

How we can help

Here at GHC, we have the expertise and experience to help you manage your desk pain. We have a wide range of treatments that can

• treat pain in joints and muscles, strains and injuries.
• provide tailored advice on desk set-up and ergonomics.
• address nutritional deficiencies and support weight management.
• promote relaxation and enhance sleep.
• alleviate the burden of stress, anxiety and depression.

All these elements are important in treating pain. Learn more about the therapies and specialist clinics we offer, including osteopathy and physiotherapy, acupuncture, massage, Chronic Pain and Destress Clinics, nutritional therapy and psychotherapy, here.

GHC News

Half marathon for Malawi

Our athletic acupuncturist, Robert Maida, will be running the London Landmarks Half Marathon on 6 April. He’s fundraising for Open Arms Malawi, an excellent charity that supports orphaned and vulnerable children. Sponsor him today and spur him on towards the finish line!

[Sponsor Robert]

Learning, learning, learning…

In early March, the Northern Counties Society of Osteopaths held their annual conference weekend at Rudding Park. Amongst the many interesting discussions, we talked about the professional links between osteopathy and orthopaedic surgery, and the significant and unique role osteopathy has to play in the post-operative period. Our very own Ami Sevi, Doug Olson, Seb Contreras and Anthony Toumazou were in attendance, proving there’s always something new to learn!

The Wellness Edit

Quick tips for workspace ergonomics

Getting comfortable at your workstation needn’t mean a new, expensive chair or desk. Sometimes, easy changes can make all the difference. Here are a few ideas:

1. Desk-chair height. Make sure you can sit at your desk with your elbows at right-angles. Use a cushions or furniture leg risers on the chair or desk as needed.
2. Check your screen height. The top of the screen should be approximately at eye level. If you’re using a laptop, buy a riser – they’re inexpensive and enable you to adjust the height to your needs.
3. Get your eyes tested. If you wear prescription glasses and you haven’t had a test recently, book one in. Straining to read your screen can lead to neck pain and headaches.
4. Wrist supports. Use a wrist support at your keyboard so your wrists are neither bent nor flexed when you type.
5. Keep things handy. If you use it often, keep it near-to-hand, so you’re not regularly over-reaching for items.
6. Try a wobble cushion on a stool or Swiss ball as a seat occasionally. These will keep you moving gently and provide a little activity for your muscles.

If you need advice on setting up your workstation, get in touch with our physiotherapists or osteopaths. They can give you tailored suggestions for making improvements.

Dynamic stretches

Keep your muscles active and your circulation pumping with these dynamic stretches. If you need extra balance, hold the back of your chair with one hand.

1. Arm circles: swing your arms in wide circles – ten forwards, then ten backwards.
2. Twisting lunges: take a long stride, dropping your back knee close to the ground. Twist your upper body towards the forward-leg side and return to face front before driving through your front foot to push back to standing. Repeat on the other side.
3. Squats: from standing with feet wide, push your hips backwards to drop into a squat. Don’t let your knees travel too far in front of your toes. Squeeze your buttock muscles as you drive back up to standing.
4. High steps: march on the spot, bringing your knees up to 90 degrees or above each time.

 

Clinic Opening Times

We offer appointments from 8am to 7pm or 7:30pm on weekdays, except Tuesday when we open late till 9pm. And on Saturdays we’re here from 9am to 3pm. Here is a handy reminder of our opening hours:

MONDAY	8am to 7pm
TUESDAY	8am to 9pm
WEDNESDAY	8am to 7pm
THURSDAY	8am to 7:30pm
FRIDAY	8am to 7pm
SATURDAY	9am to 3pm
SUNDAY	CLOSED

 

 

Get more from your workday – we’re on hand to ease your desk-related aches and pains!

With best wishes from all the team at GHC.

[Book with one of our team button]