Is Sitting The New Smoking?
Why Desk Work Doesn’t Have to Be Bad for Your Body
You’ve probably heard that “sitting is the new smoking” or that desk work is terrible for your posture. The truth is, sitting at a desk isn’t inherently harmful. Our bodies are adaptable and resilient.
The real problem is staying in one position for too long. When we don’t move regularly, our muscles and joints start to compensate, and that’s when pain can creep in.
The Rubber Band Analogy: How Compensations Develop
Imagine your body as a series of elastic bands working together to hold everything in balance.
When you sit at a desk, your arms, chest, and shoulders are pulled forward as you type or use your mouse.
Meanwhile, the muscles in your back and neck are being stretched like a rubber band in a game of tug-of-war.
At first, your body manages to adapt. But over time, the stronger pull (your forward posture) starts to win.
Some muscles (like your chest and front shoulders) become tight and shortened.
Other muscles (like your mid-back and stabilisers) become lengthened and weaker.
This imbalance leads to tension, stiffness, and eventually pain in the neck and shoulders.
Common Symptoms of Desk-Related Shoulder Pain
People who sit for long periods often report:
A dull ache across the shoulders or between the shoulder blades
Stiffness in the neck, especially after long meetings or computer work
Headaches related to muscle tension
Difficulty turning the head or raising the arms comfortably
What Can You Do to Prevent Desk-Related Shoulder Pain?
The key isn’t about perfect posture — it’s about movement and balance. Here are a few helpful strategies:
Move every 30–45 minutes: Stand, stretch, or walk around, even for just a minute.
Open up the chest: Try gentle stretches to counteract the forward pull.
Strengthen your back muscles: Exercises like rows or band pull-aparts help stabilise the shoulders.
Check your setup: Keep your screen at eye level and your chair supporting your lower back.
How Osteopathy Can Help
An osteopath can:
Release tension in tight muscles around the chest, shoulders, and neck
Improve mobility in stiff joints
Help retrain weak or lengthened muscles so they work more effectively
Provide advice on movement strategies and desk ergonomics tailored to you
Final Thoughts
Desk work isn’t the enemy — but staying still for too long can create a tug-of-war in your body. By moving regularly, balancing muscle strength, and seeking hands-on treatment when needed, you can keep shoulder and neck pain at bay.
👉 If you’re experiencing ongoing shoulder or neck pain from desk work, book an appointment with our osteopaths today.
Book Here: https://coremvmt.au4.cliniko.com/bookings?business_id=1693355417154889310&practitioner_id=1693355415091291864#service