How Can 9-to-5 Workers in London Stay Healthy at Their Desks?

Let’s be honest — London’s work culture thrives on long hours, back-to-back meetings, and very little movement.

If you’re clocking in long hours at your desk, chances are you’ve experienced some of the following;

A stiff lower back
Shoulder tension that won’t go away
Burning between the shoulder blades
Pins and needles in your legs or wrists

At One Body LDN, we treat hundreds of professionals across the city every month — and the story is almost always the same: sedentary work is silently wrecking your posture and productivity.

But here’s the good news — you don’t need to quit your job or hit the gym daily to stay healthy.

This guide will help you provide practical, science-backed habits to protect your spine, joints, and overall well-being without leaving your desk.

Quick Facts: Why Desk Jobs Cause Pain

Condition	Common Cause	Symptoms
Lower back pain	Prolonged sitting with poor lumbar support	Stiffness, dull ache, tight hips
Neck and shoulder pain	Slouched posture, screen too low	Tension, headaches, shoulder tightness
Sciatica	Compressed lower spine/nerves	Leg tingling, numbness, shooting pain
Wrist strain/RSI	Repetitive typing, poor wrist angle	Pain, tingling, reduced grip strength

A 2025 survey by Fellowes research found that 67% of office workers reported neck, back, and shoulder pain due to poor posture and sedentary behaviour.

Tips To Stay Healthy And Fit:

1. Set Up Your Desk Like a Physio Would

Our physios in London assess posture and workstation setups daily. Most pain issues we treat could’ve been prevented with a proper setup.

One Body’s Physio-Approved Desk Setup:

Chair height: knees level with hips
Feet: flat on the floor (or on a footrest)
Monitor: eye level, one arm’s distance away
Elbows: bent at 90°, wrists straight
Lumbar support: use a small cushion or lumbar roll

2. Don’t Sit Still – Movement Prevents Pain

Sitting still is the biggest enemy of healthy joints and muscles. Every 30 minutes, stand up, stretch, or walk — even for 1 minute.

Try these “movement snacks”:

Walk while on phone calls
Do 10 calf raises while waiting for the kettle
Seated shoulder blade squeezes.
Standing back bends (great for disc pressure relief)

3. Physio-Prescribed Desk Stretches (You Can Do Now)

Here’s a quick, effective list from our treatment rooms — adapted for any desk in London:

Stretch	Pain It Helps Prevent
Seated spinal rotation	Lower back tension, stiffness
Neck side stretch	Desk-neck, tension headaches
Shoulder shrugs and rolls	Upper back pain, frozen shoulder risk
Standing hip flexor stretch	Sciatica, tight hips from sitting
Wrist flexor stretch	RSI and carpal tunnel

Experiencing pain even after stretching? That’s your cue to book a London physio assessment.

4. Support Your Spine with Strength

Most desk-related pain is due to weak postural muscles — not just bad posture.

Simple strength tips:

Add walking to your commute (even one Tube stop early = 10 mins extra)
Bodyweight exercises 2–3x/week: planks, bridges, squats.
Try resistance bands at home for shoulder and core activation.

5. Manage Stress — It Shows Up Physically

Tight traps? Jaw clenching? Headaches?

Chronic stress impacts your nervous system and muscle tension. Here are some ways you can do to release tension:

Deep breathing (4–7–8 technique: inhale 4s, hold 7s, exhale 8s)
5-minute mindfulness using Calm or Headspace
Jaw and scalp massage (yes, it helps!)
Weekly “tech detox hour” post-work

When Should You See a London Physio?

Not all pain is “normal” just because you sit a lot.

Seek help if you notice:

Back or neck pain that lasts >1 week
Sciatic symptoms like tingling, numbness, or leg pain
Wrist/hand pain interfering with typing or holding items
Recurring headaches or shoulder tightness

At One Body London, we combine hands-on treatment, targeted rehab, and posture education to fix pain at the root — not just the surface.

One Body’s 9-to-5 Health Checklist

Habit	Frequency
Desk posture check	Weekly
30-minute movement breaks	Daily
Stretch routine	2–3x/day
Strength work	2–3x/week
Water intake (6–8 glasses)	Daily
Mental recharge	Daily
Physio check-up	Every 3–6 months or as needed

Final Word from One Body London Physio

London life doesn’t have to mean desk pain.

A few small, consistent changes — backed by expert care — can make a huge difference. If you’re struggling with discomfort or unsure how to set up your routine, our physio in London team is here to help.

Your body wasn’t built to sit. Let’s teach it how to thrive.