Desk job discomfort? How to manage back, neck & shoulder pain during office hours

Desk job discomfort? How to manage back, neck & shoulder pain during office hours

By Amar Products August 25, 2025

If you’re spending 6–10 hours a day in front of a computer — whether at home or in the office — you’re not alone. Millions of professionals silently suffer from back pain, stiff necks, and shoulder tension due to poor posture and limited movement during office hours.

But pain doesn’t have to be part of your job description. With the right stretches, posture awareness, and simple daily habits, you can reduce — and even prevent — work-related body pain.

Why Does Office Work Cause Pain?

• Poor Posture: Slouching, leaning forward, or working without lumbar support
• Prolonged Sitting: Reduces blood circulation and increases pressure on the spine
• Improper Screen Height: Causes the neck to strain forward (“tech neck”)
• No Movement: Muscles tighten when you stay still for too long

4 Quick Stretches to Do at Your Desk

You don’t need a yoga mat — just 5 minutes every few hours can bring major relief.

1. Neck Rolls

• Sit straight, drop your chin to your chest
• Gently roll your head to the right, then back, then left
• Repeat 5 times

Helps release neck tension from screen time

2. Seated Spinal Twist

• Sit up straight, place right hand on the back of your chair
• Twist your torso to the right, hold for 10 seconds
• Switch sides

Great for easing mid-back and lower back stiffness

3. Shoulder Blade Squeeze

• Sit or stand tall
• Pull your shoulder blades together and hold for 5 seconds
• Repeat 10 times

Opens up your chest and strengthens posture

4. Wrist & Forearm Stretch

• Extend your arm forward with palm facing down
• Use the other hand to gently pull your fingers back
• Hold for 15 seconds, then switch hands

Ideal for preventing wrist strain and forearm tightness

Bonus: Improve Your Workstation Setup

• Screen at eye level to reduce neck strain
• Feet flat on the floor, knees at 90°
• Use a lumbar support cushion
• Take a 1–2 minute walk every 30–45 minutes

Small ergonomic changes make a big difference.

Quick Relief When Pain Strikes

Sometimes, despite your best efforts, the pain sets in — especially during deadlines, meetings, or travel days. That’s when having a fast-acting, topical solution can help.

A light massage with a pain relief gel like DardRest can provide:

• Instant cooling from menthol
• Anti-inflammatory action from diclofenac
• Quick absorption, non-greasy feel — ideal for office use

A small tube in your office drawer can be a real lifesaver.