Why does sitting at a desk hurt?
The body does not mind sitting. It minds sitting in the same position for hours. The neck muscles hold your head up, and they tire when it sits forward.
The lower back also stiffens when you do not change position. Add deadlines and stress, and the shoulders rise without you noticing.
What should I check at my desk?
Spend five minutes on this without special equipment.
- Screen: the top of the screen at eye level, an arm’s length away.
- Chair: feet flat on the floor, with a small cushion behind your lower back if needed.
- Elbows: bent, with forearms resting, and shoulders relaxed.
- Keyboard and mouse: close to you so you do not reach.
- Phone and laptop: raise a laptop on books and use a separate keyboard if you can.
See workplace ergonomics and the ergonomics explainer for more.
What can I do during the day?
Movement matters more than the perfect setup. Stand and move every hour, even for a minute.
- Roll your shoulders and turn your head gently left and right.
- Stand up to get water or take a call.
- Stretch your back by standing and leaning back for a few breaths.
- Use the stairs instead of the lift where it is safe.
Our page on posture and movement explains why changing position is better than sitting straight.
How do I use a lunch break in Ipoh?
A short walk after eating helps your back and your afternoon focus. If you work near the old town or Greentown, a loop of a few shaded streets is enough. If you work in a taman office, walk around the block.
On hot days, walk under shade or in an air-conditioned mall corridor, and drink water. Skip scrolling your phone while you walk, because it brings the neck back to forward.
What can I ask my employer for?
Small changes are easier to get: a screen riser, a footrest, a chair adjustment or permission for a standing break. Write a short message, such as: “I have neck and back discomfort at my desk. Could I try a monitor riser and a standing break each hour?”
Your physiotherapist can supply a note describing the change. See smartphone neck too, as phones add to office neck pain.
Can I get help at home?
Yes, evening or weekend home visits can suit a work schedule. Home physiotherapy across Ipoh is available now, and our Canning Garden centre, near Fatimah Hospital, is opening soon.