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Many people who work at a desk job often complain about feeling achy and stiff at the end of the day, and this pain can often accompany them well into the weekend. Pain caused from sitting all day can often become chronic when underlying issues and habits are not addressed.

Furthermore, physical therapists are seeing an increase in patients coming in with complaints as individuals have transitioned to working from home. “Many people are now working from the couch or their kitchen table, and, while these work setups are okay from time-to-time, they can lead to poor posture and other habits that can result in chronic pain.”

Thankfully, there are modifications and practices individuals can implement to create a safer and more comfortable work environment. If your day involves sitting in front of a computer for most of the day, there are a few things you can do to prevent chronic pain, and we offered the following tips:

Set up a comfortable workspace: An ergonomic workspace with a desk and chair that makes it comfortable for you to work will help you avoid bad posture and the long-term chronic pain that often comes with it.

Make sure your screen is at eye level: Positioning your screen where you can easily see it will keep you from hunching over, helping you prevent neck and shoulder pain.

Get up and move: Avoid staying in a static position by getting up and moving around at least once an hour to help keep your body mobile and your spine healthy.

Stretch for a few minutes each day: Even a few minutes of stretching at your desk can help you prevent neck, back, and shoulder pain. Try adding a few different exercises into your day, such as moving your head from side to side and rolling your shoulders.

While desk workers often suffer from many kinds of pain, that doesn’t have to be the case. Contact our clinic to learn more about how a physical therapist can work with you to diagnose and treat your chronic pain, as well as offer you tailored advice to help you prevent it in the future.