Long periods at a desk can leave you feeling stiff or uncomfortable. Adjusting your setup and changing position regularly may help, but persistent pain deserves an assessment.
Start with your workstation
Adjust the chair, screen and keyboard so you can work comfortably without unnecessary reaching. Keep frequently used items within reach and make changes gradually. Different bodies and tasks need different arrangements; there is no single position that suits everyone all day.
Make room for movement
Change position and take regular breaks from prolonged sitting. A short walk or a change of task can provide a break. If you are unsure which movements are appropriate because of an injury or health condition, ask a clinician or physiotherapist.
When might physiotherapy help?
If discomfort persists, affects work or returns often, a physiotherapist can ask about your symptoms and activities and assess movement. They may suggest an individual exercise plan or practical adjustments. Tell them about any injury and what worsens or relieves symptoms.
When should I seek urgent care?
Severe or rapidly worsening pain, new weakness or numbness, chest pain or symptoms after a serious accident need medical advice rather than a routine workstation adjustment. Seek emergency care for sudden one-sided weakness or difficulty speaking.
Frequently asked questions
Is there one perfect sitting posture?
A comfortable setup and regular changes of position are more useful than trying to hold one position all day.
Should I work through worsening pain?
No. Ask for an assessment if symptoms persist or worsen.
Can I change my workstation?
Yes. Adjust it to fit your work and body, and seek advice if needed.
When is sudden weakness urgent?
Sudden one-sided weakness or speech difficulty needs emergency assessment.
Related reading
Further reading
Explore Physiotherapy services or contact the team about appointments.
This article is general information and does not replace individual clinical advice.