Fighting Desk Job Fatigue: Physiotherapy Exercises for Office Workers

Blogs, / By Shi Qi Yap

In today’s fast-paced world, many of us find ourselves spending a significant portion of our day hunched over a desk or computer, leading to what is commonly referred to as “desk job fatigue.” Prolonged periods of sitting and poor posture can result in a host of issues, including neck and back pain, stiffness, and reduced overall well-being. Fortunately, physiotherapy offers a range of exercises and techniques to help combat these common office-related ailments.

Understanding Desk Job Fatigue

Before diving into the exercises and techniques, it’s essential to understand why desk job fatigue occurs. Sitting for extended periods puts a lot of pressure on your spine, shoulders, and neck. This, coupled with poor posture, can lead to muscular imbalances, reduced circulation, and discomfort. Over time, it can even lead to more serious conditions.

Physiotherapy to the Rescue

Physiotherapy can be a game-changer for office workers looking to alleviate desk job fatigue. The following exercises and techniques can help you combat the negative effects of sitting for hours on end.

1. Posture Correction:

Start with posture correction exercises to maintain proper spinal alignment. These can include simple exercises like shoulder blade squeezes, chin tucks, and wall angels. Correcting your posture can help alleviate pressure on your neck and upper back.

2. Stretching:

Incorporate stretching exercises into your daily routine to relieve muscle tension. Simple neck stretches, chest openers, and shoulder stretches can help reduce the stiffness that often accompanies desk work.

3. Core Strengthening:

A strong core is essential for maintaining good posture. Include exercises like planks, leg raises, or the cat-cow yoga pose in your routine to strengthen your core muscles.

4. Ergonomic Adjustments:

Consult with a physiotherapist to ensure your workstation is set up ergonomically. Small changes, like adjusting your chair or monitor height, can make a big difference in preventing discomfort.

5. Microbreaks:

Take regular microbreaks throughout the day. Stand up, walk around, and stretch to prevent muscle tightness and improve circulation.

6. Massage and Manual Therapy:

Schedule regular appointments with a physiotherapist for massage and manual therapy sessions. These can target specific areas of tension and provide relief from desk job-related discomfort.

7. Breathing Exercises:

Practicing deep breathing exercises can help you maintain relaxation and reduce stress, which can exacerbate desk job fatigue.

8. Hydration and Nutrition:

A well-balanced diet and staying properly hydrated can also have a significant impact on your energy levels and overall well-being.

We have posted a short video about “3 Simple Chair Stretches for Office Workers”. Share it to your friend and raise awareness!

Recovery and Beyond

By incorporating these physiotherapy techniques and exercises into your daily routine, you can combat the effects of desk job fatigue and improve your overall quality of life. Remember that consistency is key, and consulting with a therapist for a personalized plan is an excellent way to ensure you’re targeting your specific needs effectively.

Desk job fatigue is a common issue, but it doesn’t have to be a permanent one. Physiotherapy offers effective ways to mitigate the negative effects of prolonged sitting, allowing you to maintain better health and productivity at work. Start incorporating these exercises and techniques into your daily routine to take control of your well-being and say goodbye to desk job fatigue. Your body will thank you.


We hope this has been useful for you. Find out more useful exercises by checking out our instagram page. Feel free to contact us should you have further questions.

Yap Shi Qi
Rehab Therapist

Shi Qi graduated with Bachelor of Physiotherapy (Hons), awarded by Anglia Ruskin University, UK. Certified Kinesio Taping Practitioner (CKTP®). She practiced as a physiotherapist in a Malaysian private physiotherapy center with a special interest in musculoskeletal and neurological rehabilitation. Her previous experience inspired her to combine active approach along with patients’ education to optimize the rehabilitation outcome in sports-related injuries and postural pain.

In her spare time, she enjoys swimming, singing, and playing piano.