Desk Job, Real Pain — How to Get Pain Relief from Your Desk Job

Whether you're at the office or working from home, you know the drill: hours at your desk, shoulders hunched, hips stiff, and by the end of the day, your back is begging for relief.

This isn’t just discomfort — it’s your body asking for change.

At True North Physical Therapy, we work with people who do it all. You’re building careers, raising families, and chasing goals—and most of it happens while sitting. The good news? You don’t need to overhaul your lifestyle to find pain relief from your desk job. You just need the right tools to keep your body moving well, even during long hours at the desk.

Why Sitting Hurts

Our bodies aren’t built to stay still. Prolonged sitting creates:

• Tight hip flexors

• Weak glutes

• Rounded shoulders

• Poor breathing mechanics

• Decreased blood flow

Over time, this creates a cascade of problems: neck tension, lower back pain, wrist discomfort, even headaches.

Simple Shifts That Make a Big Difference

1. Reset your posture every 30 minutes

You don’t need perfect posture—you need movement. Set a reminder to stand, roll your shoulders, or walk around your space. Small resets add up.

2. Desk mobility circuit (3 minutes)

Try this mid-day reset:

• Chin tucks: 10 reps

• Seated thoracic rotations: 5 each side

• Standing hip flexor stretch: 30 seconds per side

• Calf raises: 15 reps

3. Strengthen your postural muscles

Exercises like rows, bridges, and planks counteract sitting's effects and improve core stability.

4. Evaluate your desk setup

Your monitor should be at eye level, feet flat, elbows at 90 degrees, and wrists neutral. Consider a standing desk or supportive chair if possible.

5. Breathe better

Try belly breathing to reduce neck and shoulder tension. Inhale through your nose, let your ribs expand. Exhale fully.

When to Get Support

If your discomfort is persistent, worsens with activity, or limits your day-to-day, it’s time to get help. Our Services at True North are tailored to uncover the root cause and restore ease in your movement.

True North Tip: You don’t need to live with nagging tension. You deserve to feel good at work and beyond.

Ready to move better and feel better? Discover our RESET Method to restore mobility and reduce pain—even in a desk-based world.