In 2016, the U.S. Bureau of Labor Statistics (USBLS) reported that 80% of civilian jobs in the U.S. can be considered either sedentary or light work. Work-related musculoskeletal disorders (WMSDs) are those that affect the muscles, nerves, tendons, ligaments, joints, cartilage, and spinal discs. They are either caused or worsened by work (Cleveland Clinic).

Sedentary behavior dramatically increases risk of WMSDs, which can be found in up to 80% of office workers. This prevalence can be attributed primarily to the stagnant or unnatural postures assumed during office work, as well as repetitive movements such as typing (National Library of Medicine).

Though the most common pain areas include the neck, shoulders, and lower back, WMSDs can manifest from head to toe, making the burden of office work impossible to ignore.

1 The Neck and Shoulders

The average person’s head weighs 11 pounds. Between work and personal use, a large part of the day is spent peering down at a screened device. However, when the neck is bent forward, approaching 45 degrees, it is supporting the weight of a bowling ball.

The consequence of this strain is often referred to as “tech neck,” a chronic condition characterized by soreness and pain in the neck (Mayo Clinic Health System).

This strain is exacerbated as the body tends to prioritize visual comfort over postural comfort. Meaning, the body will contort in order to better see a screen, even at the expense of proper posture. As a result, the neck muscles are forced to strain. This pressure can extend into the arms, hands, and spine, creating full-body discomfort (Mayo Clinic Health System).

With neck pain being the 4th highest cause of disability worldwide, it is imperative that strategies be implemented into the workplace to mitigate the issue.

Check your neck and shoulders:

Observe the angle at which your neck is to read this article. Gently raise your head so your chin is parallel to the floor. Let your head fall back so your chin is pointing toward the ceiling. Return to center. Place your right hand atop your head and gently let your head fall to the right, feeling the stretch in the left side of your neck. Repeat on the other side.

2 The Back

Anatomically, the body is made to stand. This way, the weight of the upper-body is evenly distributed. When we sit, especially using poor posture, this weight is pushed out of alignment (Orthopedic Institute of NJ).

This repetitive misalignment can cultivate longstanding issues in spinal structures. This includes but is not limited to bone and muscle weakening, deactivation of the glutes and core, as well as tightening hip flexors. In aggregate, these conditions affect increased stress on the back, particularly the lower back (Yale Medicine).

Check your back:

If you are seated, pull forward on your chair, straightening your back and planting your feet firmly on the floor. Place your hands on your lower abdomen. With a controlled movement, draw your navel to your spine, creating a strong core, then slowly relax. Repeat this as you continue to hold a tall posture.

3 The Elbows

Perhaps you’ve heard of “tennis elbow” or “golf elbow.” Coincidentally, a sedentary office job can burden the elbow just as severely as these sports.

“Computer elbow” or lateral epicondylitis can occur when someone engages in repetitive or sustained motions. Typing is mostly commonly associated with computer elbow due to the sustained extension of the arms and the repetitive act of typing (MVMT).

If severe strain persists, cubital tunnel syndrome may occur. In this case, the ulnar nerve, which passes through the inside of the elbow, becomes inflamed. The pain is often compared to the feeling of hitting your “funny bone” (Hopkins Medicine).

Check your elbows:

Extend your left arm forward with the wrist facing the ceiling and your fingers pointed toward the floor. Take your right hand and hold it against the fingers of the left, gently pushing it into a stretch. Repeat on the other side.

4 The Wrists, Hands, and Thumbs

Moving from the elbows to wrists, hands, and thumbs, we can continue to observe how repetitive office motions levy a physical toll on the body.

Two common conditions are Carpal Tunnel Syndrome and De Quervain’s Tendonitis. Carpal Tunnel is often reported as pain, numbness, and tingling in the hands. This occurs when the median nerve, which runs through the wrist, is compressed. De Quervain’s Tendonitis is largely concentrated in the thumb and wrist, similarly causing pain and numbness (Michigan Surgery Specialists).

Check your hands:

Make a fist with both hands, wrapping your thumb around your fingers. Hold for 30 seconds, then slowly release, spreading your fingers wide. Repeat this 4-5 times.

5 The Hips and Thighs

Lower Cross Syndrome (LCS) is a condition caused by prolonged sitting which weakens in the gluteus medius and core. Alternatively, the hip flexors, lower back, and calves become overactive. This muscular imbalance can contribute further to lower back pain and cultivate tightness in the hips (Cleveland Clinic).

Check your hip and thighs:

Sitting tall in your chair, cross your right ankle over your left knee, keeping your shin parallel to the floor. Place your hands on your knee and ankle respectively. Gently press your knee down as you lean forward, feeling the stretch in your outer hip. Repeat on the other side.

6 The Ankles and Feet

The sedentary lifestyle associated with office work may seem beneficial for the ankles and feet. However, this area of the body can be equally affected.

Prolonged sitting can reduce the circulation of blood, especially to the feet. This can lead to swollen or puffy feet, especially toward the end of the workday. Further, inactivity in the feet can weaken the arch muscles and cause the calves to tighten, creating the muscular imbalance discussed previously. If gone unchecked, this can contribute to reduced coordination and balance later on (Bellagio Foot and Ankle).

Posture remains an important component in the health of the ankles and feet. Those who sit with their heels unsupported by the floor may experience plantar fasciitis, a condition characterized by inflamed tissue in the foot. Finally, poor posture can cause the nerves and blood vessels to compress, creating a numb or tingling sensation in the feet.

Check your ankles and feet:

As your final exercise, rise from your desk, allowing for the blood to flow back into your lower body. If you can walk around the room or simply walk in place. Give yourself the time to move your feet before returning to the conclusion of this article.

The modern workplace was not designed for the human body, but it can be redesigned. Wellness programs which integrate intentional movement, posture awareness, and targeting stretches can dramatically reduce the burden of WMSDs.

Even brief interventions can counteract the physical stagnation of office work, normalizing movement as part of a productive workday, rather than a disruption to it.

When companies support their workers from head to toe, they reimagine wellness not as an afterthought, but as the foundation of sustainable work.

Works Cited

Back pain from sitting. (2022, February 25). Orthopedic Institute of New Jersey. https://orthopedicnj.com/news/back-pain-from-sitting

Clinic, C. (2025, August 13). Feeling numb after sitting? Try these tips to awaken your ‘dead butt.’ Cleveland Clinic. https://health.clevelandclinic.org/no-joke-your-desk-job-promotes-dead-butt-syndrome

Cubital tunnel syndrome. (2024, April 26). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/cubital-tunnel-syndrome

dev. (2021, October 22). 5 scary ways working in an office affects your mental and physical health. On Demand Occupational Medicine. https://ondemandoccupationalmedicine.com/blog/office-affects-physical-health/

Katella, K. (2019, August 28). Why is sitting so bad for us? Yale Medicine. https://www.yalemedicine.org/news/sitting-health-risks

Kim, A. (2025, June 22). Bellagio foot & ankle. Bellagio Foot and Ankle. https://bellagiofootankle.com/foot-pain-at-the-office-ergonomic-fixes-for-desk-workers/

Peyvandi, S. (2022, October 12). Computer elbow symptoms: Pain from typing. MVMT Physio & Chiro, https://stalbertphysiotherapy.com/computer-elbow-symptoms-pain-from-typing/

professional, C. C. medical. (2023, September 7). Musculoskeletal pain. Cleveland Clinic. https://my.clevelandclinic.org/health/symptoms/musculoskeletal-pain

(N.d.). Michigan Surgery Specialists. Retrieved October 20, 2025, from https://msspc.org/how-working-at-a-desk-is-affecting-your-hand-and-orthopedic-health/

(2024, April 10). Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/effect-of-technology-on-your-neck

The Office Epidemic: How Sedentary Culture Is Reshaping Employee Health