When I started working in London, in the early 90s, I treated many patients with repetitive strain injury, also known as work-related upper limb disorder. They often presented with neck and back pain, stiffness and symptoms in the arms and hands such as tightness, tingling, numbness and heaviness.
These symptoms were commonly linked to long hours spent at a desk, using a computer, mouse and keyboard. Many people struggled with everyday tasks like typing or even holding a pen, and in more severe cases needed time off work or reduced hours. At the time, research suggested these issues were caused by strain on joints, muscles and nerves due to poor posture and suboptimal desk set-ups.
In response, companies invested heavily in ergonomic chairs and equipment designed to support what was believed to be an ideal working posture. As hot desking and laptop use became more widespread, it expanded to include laptop stands, external keyboards and other portable solutions.
While these interventions did help reduce symptoms for some individuals, they did not fully resolve the issue. Over time, research has evolved and so has our understanding of how the body responds to prolonged sitting.
Rethinking posture in modern workspaces
We now know there is no single ideal posture. In fact, the idea that poor posture alone is a direct cause of pain is not supported by current evidence. What matters far more is how long we stay in any one position. Even a well-aligned posture, if held for extended periods, can place stress on joints, muscles and nerve tissue, affecting blood flow and leading to discomfort.
It’s also important to recognise that bodies are not uniform. Variations in anatomy, particularly around the hips and spine, mean that people naturally sit and move in different ways. A position that feels comfortable and sustainable for one person may not work for another, which is why a one-size-fits-all approach is no longer considered appropriate.
In physiotherapy, we often say that your best posture is your next posture. This reflects the growing emphasis on movement as the most effective way to prevent and manage discomfort associated with desk-based work. Regularly changing position helps redistribute load through the body, keeps tissues well-nourished and reduces the risk of stiffness building up.
Importantly, positions that were once discouraged, such as slouching or leaning on your desk, are not inherently harmful. The key factor is whether they cause pain or discomfort. Learning to tune into your body is essential. That slight sense of stiffness or restlessness is often an early signal that it is time to move.
A common concern is how to incorporate movement into a busy working day without disrupting productivity. In reality, the opposite is true. Short, regular movement breaks can significantly improve energy levels, concentration and mental clarity. Rather than pushing through fatigue, stepping away for even a few minutes can help you return to your work more focused and efficient.
Simple ways to move more during the working day
There are many simple ways to build movement into your day. Standing up during phone calls, walking over to speak to a colleague instead of sending an email or taking the stairs instead of the lift are all easy wins. Walking meetings are another effective option, offering both physical and mental benefits while often encouraging more open and creative conversations.
For more structured breaks, short bouts of stretching and strengthening exercises can be particularly beneficial. Gentle mobility exercises help maintain joint range and reduce stiffness, while light strength work activates muscles that tend to be underused when sitting for long periods. This combination supports better circulation and helps prevent the feeling of sluggishness that can develop over the course of the day.
Small changes can improve focus and wellbeing
These exercises do not need to be time-consuming or require special equipment. Even five minutes every hour or two can make a noticeable difference. Small, consistent changes are far more effective than occasional longer sessions, especially when it comes to counteracting the effects of prolonged sitting.
Ultimately, the goal is to create a working day that includes regular variety in movement and posture. Whether it is a short walk, a few stretches at your desk or a quick burst of activity, these moments add up. Many people find that once they start incorporating movement into their routine, it quickly becomes habitual.
The benefits are often felt within a matter of days, not just physically but mentally as well. By moving more throughout the day, we support not only our musculoskeletal health but also our overall wellbeing and productivity at work.
Claire Small
Claire Small is the Chief Clinical Officer and Co-founder of Pure Sports Medicine. As well as delivering expert Physiotherapy programmes from Pure Sports Medicine’s Kensington Clinic, Claire is also an Honorary Lecturer and Examiner at Queen Mary University of London, Invited Lecturer at UCL and Kings College in London and University of Bath, and a national and international lecturer on manual therapy, spinal, hip, and pelvic pain. Claire’s written career includes being a journal reviewer for Manual Therapy and Physical Therapy in Sport, and The British Journal of Sports Medicine.
