Even with the perfect ergonomic set up, and awareness of your posture, you can still experience pain while sitting at your desk. By regularly following the three simple steps below, you can reduce pain while at work.

1. Back pain

Regular, gentle stretching can help to alleviate back pain. While seated at your desk, try crossing your arms and placing your hands on your shoulders. Gently turn from your waist to the left, as far as you can, back to the centre, then to the right as far as you can and back to the centre. Repeat several times.

2. Hip pain

Alleviating hip pain can be as simple as making sure you stand up and take a short walk. Set a reminder on your calendar or phone to make sure you stand up and go for a walk at least twice an hour. Use the walk to get a cup of herbal tea or glass of water from the kitchen or go outside for a breath of fresh air.

3. Neck pain

After setting up your reminders to stand up and move away from your desk, use the time to stretch your neck and shoulders to help alleviate neck pain. As you walk to the kitchen, or outside, gently shrug your shoulders up and down. Once you reach your destination, gently rotate your neck to the left, as far you can, back to the centre, then to the right as far as you can and back to the centre. Repeat several times.

Once you are back at your desk, complete one more neck pain-relieving stretch. Sit on your left hand and gently tilt your head towards your right shoulder. Hold the stretch for 10 – 20 seconds before returning your head to the centre. Then, sit on your right hand and gently tilt your head towards the left shoulder. Hold the stretch for 10 – 10 seconds before returning your head to the centre.

For more advice on how to reduce back pain, hip pain and neck pain don’t hesitate to get in touch with the team at Melville Wellness.