Desk Work & Your Body: An Osteopath’s Guide to Better Ergonomics

Written by Osteopath Gemma Ahrens 

Whether you're working from home, in an office, or a mix of both, long hours at a desk can gradually lead to physical strain. As an osteopath, I often see people experiencing discomfort such as neck pain, back stiffness, headaches, or shoulder tension—many of which can be linked to how we're sitting, standing, and moving (or not moving) throughout the day.

The good news? A few thoughtful adjustments to your desk setup and routine can go a long way in supporting your body and reducing the risk of discomfort.

Why Ergonomics Matter

Ergonomics is the practice of designing a workspace that fits the user—in this case, your body. When our environment encourages natural, supported movement and posture, we’re less likely to develop muscle fatigue or joint strain.

Common issues that arise from poor ergonomics include:

• Slouching or rounding through the upper back 

• Reduced circulation from static sitting

• Tension building in the neck, shoulders, or lower back

These issues can develop slowly, but over time they may contribute to discomfort or functional limitations.

Tips for a Healthier Desk Setup

You don’t need an expensive ergonomic chair to make a meaningful difference. Even small changes to how you sit, stand, and move throughout the day can help support your musculoskeletal health.

1. Screen Height

• Position your screen so the top is at or just below eye level to avoid looking down or craning your neck. 

• Your screen should be about an arm’s length away for visual comfort.

2. Chair and Lumbar Support

• Choose a chair that supports the natural curve of your lower back.

• Sit with your hips slightly higher than your knees to promote upright posture.

• If your chair lacks support, a small cushion or rolled-up towel can work effectively.

3. Arm and Wrist Position

• Elbows rest close to your sides and form roughly a 90-degree angle.

• Wrists should be in a neutral position when typing—avoid bending them upwards or downwards for prolonged periods.

• Consider a wrist rest if needed, especially for longer work sessions.

4. Sit-to-Stand Desks

• If available, alternating between sitting and standing throughout the day can help reduce static load on joints and muscles.

• Aim to change positions every 30–60 minutes.

• When standing, wear supportive footwear and consider using an anti-fatigue mat to reduce pressure through the knees and lower back.

• Remember: standing all day isn’t the goal—balance and variation are key.

5. Most Importantly, Movement Breaks!

• Regardless of your setup, prolonged stillness can contribute to fatigue and tightness.

• Set reminders to stand, stretch, or take short walks throughout the day. Even 1–2 minutes of movement can make a difference.

Midday Movement: Desk-Friendly Stretches

Incorporating gentle movement into your day helps keep joints mobile, improves circulation, and reduces muscular tension. Here are some simple stretches you can do without leaving your workspace:

Neck rolls – Slowly tilt and roll your head side to side to release tension.

Shoulder rolls – Circle your shoulders forward and back to reset your posture.

Seated spinal twist – Gently rotate your upper body while seated, holding the back of your chair for support.

Chest opener – Interlace your hands behind your back and draw your shoulder blades together.

Standing forward fold – Stand up, hinge at the hips, and reach gently toward the floor to stretch the back and hamstrings.

These should be performed gently and within a comfortable range—stop if you experience discomfort.

How Osteopathy Can Help

Osteopaths are trained to assess how your body moves, functions, and compensates. If you’re experiencing discomfort related to prolonged desk work, osteopathic treatment may be able to support you through.

This discomfort may range from headaches and neck pain, to back pain and discomfort in the shoulders and forearms. Manual therapy is aimed at improving mobility and reducing muscle tension to relieve some of these symptoms you may be experiencing. We will also discuss more specific advice for your posture and ergonomic setup in your work space, and develop and stretching routine that works best for you. 

Osteopathy takes a whole-body approach and recognises the interconnected nature of posture, mobility, and everyday habits. Treatment and management strategies are always adapted to suit each person’s unique presentation and goals.

In Summary

The way you set up your workspace—and how often you move—can have a significant impact on your physical comfort and productivity. By creating a supportive environment and incorporating small movement breaks, you can reduce the strain associated with long hours at a desk.

If you're noticing persistent discomfort, we are here to help. A tailored assessment, treatment and management plan can help you better understand what your body needs—and how to support it for the long term. 

You can book an appointment with Gemma via the below link. Alternatively, give us a call on 0425 876 929 to discuss your needs.

Book an Appointment

Bibliography

• Australian Government Comcare. (2023). Office Ergonomics Checklist. Retrieved from https://www.comcare.gov.au

• WorkSafe Victoria. (2022). Ergonomic hazards – office work. Retrieved from https://www.worksafe.vic.gov.au

• American Physical Therapy Association. (2021). Tips to Improve Your Workspace Ergonomics. Retrieved from https://www.choosept.com

• O'Sullivan, P., & Lin, I. (2014). Cognitive Functional Therapy: An Integrated Behavioral Approach for the Targeted Management of Disabling Low Back Pain. Physical Therapy, 94(5), 730–738.

• Osteopathy Australia. (n.d.). How Osteopaths Can Help With Posture and Ergonomics. Retrieved from https://www.osteopathy.org.au