Solutions for Health Risks You Acquire from Desk-Bound Jobs

The U.S. Bureau of Labor Statistics conveys that 32 percent of injury is musculoskeletal due to desk-bound jobs. In this Muse article, Rachel Grumman Bender shares solutions for health risks you acquire from desk-bound jobs.

Problems of Desk-Bound Jobs

Stanford Health Care sports medicine physiatrist Michael Fredericson remarks that our body cannot sit for long hours. Here are ways to prevent the health risks caused due to desk-bound jobs:

Lower Back:

Sitting continuously in the same position causes lower back pain. A hunched back means lost alignment and a burden on the posterior ligaments and muscles.

Remedy: Move your pelvis back and forth. Roll your hips up and down. The entire length of your spine should get support from your chair. Fill the gap with a lumbar pillow. Place your feet on the floor and thighs parallel to the ground.

Do crunches to strengthen your abdominal muscles.


Using the keyboard and mouse makes the tendons go back and forth, causing friction, swollen tendons, and microtrauma. Also, hunched shoulders reduce the wrist blood flow and cause numbness or pain.

Remedy: Straighten your body. Bring your palms together where the fingers are facing upwards. Pull the joined palms down, keeping your elbows in the same position. Stop when you feel a stretch. Hold for 5 seconds.

Also, while working with keyboard and mouse, let your wrists hover over them. Get a wrist pad to relieve some stress.

Neck and Shoulder:

When your work equipment is too far away from your body, neck and shoulder pains occur.

Remedy: Sit straight and stretch your chin forward. Slowly pull it close to you after a few seconds. Repeat 4 times. Another way to release tension is to bend your right ear towards your right shoulder. Keep the left arm hanging to elongate the stretch. Hold for 20 to 60 seconds. Repeat on the other side.

Use a headset while talking instead of keeping the phone between your ear and shoulder. Always maintain a good sitting posture. Position the computer right in front of you.


Placing the monitor too far or too close or not blinking enough causes dry eyes or eye fatigue.

Remedy: Look at a faraway object every 20 to 30 minutes for 20 seconds. Get up from the seat to refill your water bottle. Occupational Safety & Health Administration suggests that the monitor should be at least 20 to 40 inches away from you.

Get a filter to reduce the monitor brightness and correct the distance of your glasses.


A stoop in your desk-bound jobs can result in shortened hip flexors, resulting in permanent aches.

Remedy: Sit in a position like you are proposing to someone. Bend the left knee. Keep the right knee forward. Move your pelvis in front until you feel a stretch in the left hip. Hold for 30 seconds. Repeat on the other side.

Get up from your desk every 20 to 30 minutes.

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