Desk Job Pain? Here’s How To Actually Find Relief

Office jobs—they’re not physical until they are. Did you know that between 42% and 69% of office workers report neck pain annually? Lower back pain is another culprit.

And then, there are painkillers. While they may provide the relief you need, the effects of long-term use are definitely something to consider. We’re talking about heightened tolerances, potential organ damage, and the risk of becoming dependent.

If you’re reading this, you’re likely looking for solutions. Even better—natural ones. And that’s what we do best. Read on to learn more about desk job pain, natural solutions, and our favorite alternatives that actually work.

If you work at a desk, you’re likely familiar with at least one of these common aches. Tech neck develops from constantly looking down at screens, while carpal tunnel comes from repetitive motions like typing.

Lower back pain settles in with too much sitting, and shoulder tension builds up from poor posture or stress. Even your eyes aren’t safe—staring at screens can strain the eyes and cause tension headaches.

The reality is that our bodies weren’t designed for sitting eight hours a day. When we do, our hip flexors tighten, our spine compresses, and our shoulders round forward. Poor posture makes these issues even worse and often leads to chronic pain.

Repetitive movements like typing or using a mouse might create micro-injuries that build up over time. And the worst part? Tension continues even after you leave your desk.

There are many ways to tackle desk-related aches and pains naturally. Before we dive into our favorite solutions, here are a few easy and cheap ways to get started:

Stretching & Exercise: You know the old saying, “If you don’t use it, you lose it?” That’s why frequent stretching and exercise are your best bet. And that doesn’t always mean breaking a sweat. A simple 5-minute stretch every couple of hours is an excellent start.

Cooling/Heating: Alternating between cooling and heating pads can provide temporary relief and reduce inflammation.

Proper Desk Setup: Research shows that your arms should be parallel to the floor when typing, your monitor about an arm’s length away, and the top of the screen at or just below eye level. Your keyboard should be close enough to have a 90-degree angle at your elbows—the more you know.

Address Your Needs: If you’re working yourself to the bone and notice it’s taking a toll on your physical and mental health, I’m likely not the first to tell you that something needs to change. Tell your boss or manager. If you’re the boss, take a break. Your health and wellness always come first.