5 Tips to Help Prevent Shoulder Pain from Desk Jobs
If your shoulders ache by the end of your workday, your desk setup could be the reason why. Sitting for long hours, especially with poor posture or a workstation that doesn’t quite fit your body, can take a toll on your shoulders, neck, and upper back. Over time, that nagging tension can turn into something more serious.
The good news is that a few simple tweaks to your daily habits can make a big difference.
1. Start with Your Setup
Think of your desk as your physical environment for most of the day, it should work with your body, not against it. A well-positioned monitor, supportive chair, and easy-to-reach keyboard and mouse can help reduce unnecessary strain.
- Screen too low? You’ll naturally slump forward. Raise the middle of it to eye level.
- Shoulders tense? You might be overreaching. Keep your elbows close to your sides, rested on your chair’s armrests, with your hands just above lap height.
- Chair uncomfortable? Look for one that supports the natural curve of your spine and lets your shoulders stay relaxed.
A few small adjustments can mean a lot less tension by the end of the day.
2. Don’t Sit Still for Too Long
Even perfect posture won’t protect you if you’re stuck in one position for hours. The key is to break it up.
- Stand up and stretch every 30–60 minutes.
- Do shoulder rolls or gentle neck stretches between meetings.
- Take walking calls if you can.
Movement is your best tool for reducing stiffness and keeping blood flowing to your muscles and joints.
3. Strengthen What’s Weak, Stretch What’s Tight
Desk work often creates imbalances: tight chest and upper trapezius muscles from hunching and weaker mid back muscles from lack of use. This combo can leave your shoulders overworked and out of alignment.
Try a few simple exercises to rebalance things:
- Chest openers (like doorway stretches) to release tension
- Scapular squeezes to fire up your mid-back
- Wall angels to work on shoulder control and mobility
Not sure where to start? Our physiotherapists and chiropractors can build a plan around your unique posture and lifestyle.
4. Rethink Your Posture and Tech Habits
It’s easy to fall into a forward-head, rounded-shoulder posture, especially if you’re using a laptop without any accessories. This position shifts the load onto your shoulder joints, which they’re not meant to handle long-term.
Keep these tips in mind:
- Sit tall with your ears over your shoulders
- Keep your shoulders down and away from your ears
- Use a laptop stand and external mouse/keyboard if needed
These little upgrades can take a big load off your shoulders, literally.
5. Pay Attention to Early Warning Signs
Tension. Tingling. Dull aches. If your body is sending these signals, don’t brush them off. Shoulder issues don’t usually come out of nowhere, they build slowly over time.
Getting help early can prevent things from getting worse. A physiotherapist or chiropractor can pinpoint what’s going on, work out the knots, and guide you through movements that support your recovery.
At Dynamic Physiotherapy and Chiropractic, we know how much your workday can impact your physical well-being. Our clinics in Kanata and Kemptville offer hands-on treatment, personalized plans, and expert care to help you move better and feel your best.
Ready to get started? Book your appointment today, and give your shoulders the support they deserve.