If you’ve ever ended your workday rubbing your shoulders, stretching your neck, or shaking out sore wrists, you’re not alone. While working at a desk may seem harmless compared to physically demanding jobs, hours of sitting in front of a screen can slowly take a toll on your health.
According to Dr. Ma. Elena Lourdes R. Tan from the Department of Physical Medicine & Rehabilitation at Makati Medical Center (MakatiMed), sitting for too long is far from safe. “You’ve heard the saying, ‘Sitting is the new smoking.’ The lack of activity increases your risk of heart disease, diabetes, and even certain cancers—conditions often linked to tobacco use,” she explains.
When Desk Jobs Hurt: The Hidden Risks of Office Work
The most common complaint among desk workers? Lower back pain. In fact, a study cited by Dr. Tan revealed that 51% of office workers experience it regularly. Spending hours hunched over your computer also leads to stiff shoulders and neck pain, now commonly called “tech neck” or “text neck.”
“Tech neck happens when you keep your head slumped forward for too long, like when you’re staring down at your phone or laptop,” shares Dr. Tan.
If you spend much of your day typing, you might also feel tingling or weakness in your wrists and hands—a possible sign of carpal tunnel syndrome. “This occurs when repetitive motions irritate the median nerve in your wrist, causing pain or numbness,” she explains.
And it’s not just your muscles at risk. Long hours in front of a monitor can also cause eye strain, dryness, blurred vision, and headaches.
Doctor-Approved Quick Fixes for Office Aches
Dr. Tan assures that these issues don’t develop overnight—and that awareness is the first step toward prevention. Here are MakatiMed’s expert tips to help you stay pain-free at work:
Sit Smart
- Choose a supportive chair that follows the curve of your spine.
- Keep your feet flat on the floor, your knees level with your hips, and your head upright (not tilted forward).
- Position your computer at arm’s length, with your wrists straight and hands aligned with your elbows.
Take Frequent Mini-Breaks
A five-minute break every 30 minutes helps your body reset. You can:
- Do a quick stretch
- Take a short walk
- Meditate, snack, or chat with a co-worker
- Rest your eyes away from the screen
Try Standing Desks & Ergonomic Tools
Switching to a standing desk encourages better posture—but remember, standing too long can also strain your joints. Mix up your position with short walking or sitting breaks.
You can also invest in ergonomic chairs, laptop risers, or footrests to make your workspace more body-friendly.
Move More, Feel Better
“Exercise improves posture by strengthening your back, shoulders, and core,” says Dr. Tan. “It also boosts your mood and helps you unwind after work.”
Try these quick moves:
- Neck and shoulder rolls
- Chest stretches and torso twists
- Squats, wall push-ups, or seated calf raises
- Triceps dips using your chair
Your Health Matters—Even at Your Desk
It’s easy to get lost in work and forget about posture or breaks, but taking small steps throughout the day can make a huge difference. With these simple MakatiMed-recommended fixes, you can keep productivity high without sacrificing your well-being.
For expert care and consultations, contact MakatiMed On-Call at +632 8888 8999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph.