Do you ever get to the end of a long workday and feel like your body has folded itself into a shape it was never meant to hold? You’re not alone. The modern desk job — with its long hours of sitting, screen time, and poor posture habits — can leave us sore, stiff, and surprisingly exhausted. At Thrive Body Clinic, we see plenty of patients whose aches and pains stem from desk-based work.

But it doesn’t have to be this way. With a few simple changes, you can help your body stay mobile, balanced, and pain-free — even if you’re chained to your computer for eight hours a day. Here are three tips to help you survive your desk job without turning into a human pretzel.

1. Set Up Your Desk So Your Body Doesn’t Have to Compensate

Your posture is only ever as good as your environment allows. If your screen is too low, your chair too soft, or your keyboard placed awkwardly, your body will twist and bend to compensate — often without you even realising it. Over time, these compensations lead to tight necks, aching backs, and tense shoulders.

Here’s how to get the basics right:

• Monitor height: The top of your screen should be at or just below eye level. If you’re looking down all day, your neck is taking the strain.
• Chair position: Your feet should be flat on the floor, knees at a 90-degree angle, and your lower back supported. If your chair doesn’t offer lumbar support, consider a small cushion or a rolled-up towel.
• Keyboard and mouse: Keep your arms relaxed by your side with your elbows at around 90 degrees. Your wrists should be in a neutral (flat) position — not bent up or down.

You don’t need an expensive ergonomic chair or fancy gadgets. Often a few tweaks with items you already have can make a big difference. At Thrive Body Clinic, we can also assess your individual posture and suggest personalised desk setup tips to suit your body.

2. Move Like You Mean It – Even If It’s Just a Wiggle

Your body is built to move. Sitting still for long periods, even with the perfect setup, causes muscles to shorten and joints to stiffen. It also affects circulation and lymphatic drainage, making you feel sluggish and sore.

Here’s a simple rule: Move every 30 minutes. This doesn’t mean doing burpees in the office (unless you really want to), but it does mean breaking that prolonged stillness.

Try these micro-movements:

• Roll your shoulders backwards and forwards a few times while you wait for a file to load.
• Stand up and stretch while on phone calls or during Zoom meetings (camera off is optional).
• Twist gently at the waist while seated to loosen your mid-back.
• Toe taps or heel raises under the desk to keep blood flowing.

Even better, set a recurring reminder on your phone or computer to prompt these breaks. At Thrive, we often recommend short desk-based routines that fit your day — and your work culture — without making you feel self-conscious.

3. Watch Out for the Subtle Stress Signals

Ever noticed that you clench your jaw when you’re working under pressure? Or that your breathing gets shallow when you’re trying to meet a deadline? These seemingly small reactions to stress can create muscle tension and contribute to everything from headaches to shoulder tightness.

Here’s what to watch for — and how to reset:

• Jaw clenching and teeth grinding: Common in desk workers who are focused or stressed. Try placing the tip of your tongue between your front teeth for a moment to help the jaw relax.
• Shallow chest breathing: This is a stress response. Take a moment to breathe deeply into your belly. Try a simple 4-4-4 count: inhale for 4 seconds, hold for 4, exhale for 4.
• Tensing your shoulders: Many people sit with their shoulders raised without noticing. Drop them down and back a few times during the day to reset your posture.

Being aware of these patterns is the first step. The next step is regular release — through movement, relaxation techniques, or hands-on treatment. Osteopathy is particularly effective at relieving the cumulative tension that builds up in the body over time from desk-based work.

Desk Work Doesn’t Have to Be a Pain

It’s easy to blame the desk job, but it’s really the way we work that causes problems. With a few thoughtful adjustments and a little self-awareness, you can avoid the dreaded desk-job pretzel pose and feel far better at the end of each day.

At Thrive Body Clinic, we support desk workers every week with hands-on osteopathic treatment, movement advice, and practical guidance tailored to your lifestyle. If you’ve been feeling stiff, achy, or out of balance, book an appointment with us — your body will thank you.

Need help undoing the knots your desk job has tied you in?
Get in touch with Thrive Body Clinic today and let’s get you moving freely again.