If long hours at your desk leave your neck tight and your back aching, you’re not alone. In a recent social media post, gastro doctor, Dr Pal, shared a video about why your chair might be the real reason behind that constant discomfort. In the video, the expert explains that most people sit for hours without realising how small design flaws in their chair quietly strain the spine, shoulders, and neck. His advice is simple but game-changing for anyone glued to a laptop all day.
Seat Height
The expert starts with seat height. He says your chair should allow your feet to rest fully on the floor instead of hanging awkwardly. A slight gap between the thighs and the seat is important too, so there’s no pressure building at the back of the legs.
Backrest
He adds that the backrest should mirror the natural curve of the spine. Since the spine isn’t straight but has a gentle curve known as lordosis, the chair’s support should match this shape to keep the lower back relaxed.
Armrest
He then highlights the armrest, calling it one of the most overlooked features. The armrest should be aligned with your table height, especially when working on a laptop. Without that support, the shoulders stay lifted for long periods, forcing the trapezius muscles in the neck to stay tense. Even though arms weigh around 10 kilograms each, resting them properly instantly reduces stress on the neck and upper back, making desk work far more comfortable.
Triceps stretch
Great for releasing tightness in the upper arms and shoulders. Lift one arm, bend it behind your head, and gently pull the elbow inward for 10–30 seconds. Switch sides.
Overhead reach (lat stretch)
Opens up the sides of your torso. Raise an arm and lean to the opposite side for 10–30 seconds, then repeat.
Upper body and arm stretch
Helps loosen the upper back. Lace your fingers overhead, turn your palms up, and reach tall for 10–30 seconds.
Chest stretch
Counters the hunched working posture. Clasp your hands behind you, lift your chest, and hold for 10–30 seconds.
Forward stretch
Targets the upper back. Extend your arms forward, round your back slightly, and stretch for 10–30 seconds.
Torso twist
Improves spinal mobility. Keep your feet grounded, rotate toward the hand resting on your chair back, and hold for 10–30 seconds before switching sides.
Seat Height
The expert starts with seat height. He says your chair should allow your feet to rest fully on the floor instead of hanging awkwardly. A slight gap between the thighs and the seat is important too, so there’s no pressure building at the back of the legs. Backrest
He adds that the backrest should mirror the natural curve of the spine. Since the spine isn’t straight but has a gentle curve known as lordosis, the chair’s support should match this shape to keep the lower back relaxed.Armrest
He then highlights the armrest, calling it one of the most overlooked features. The armrest should be aligned with your table height, especially when working on a laptop. Without that support, the shoulders stay lifted for long periods, forcing the trapezius muscles in the neck to stay tense. Even though arms weigh around 10 kilograms each, resting them properly instantly reduces stress on the neck and upper back, making desk work far more comfortable. Stretches to practise for desk workers
According to Healthline, long hours at a desk can add up to more than stiffness. Poor sitting habits often trigger neck and shoulder pain, lower back issues, carpal tunnel, musculoskeletal strain, stress, and even weight gain. A few quick stretches during the day can ease tension and keep the body moving well.Triceps stretch
Great for releasing tightness in the upper arms and shoulders. Lift one arm, bend it behind your head, and gently pull the elbow inward for 10–30 seconds. Switch sides.
Overhead reach (lat stretch)
Opens up the sides of your torso. Raise an arm and lean to the opposite side for 10–30 seconds, then repeat.
Upper body and arm stretch
Helps loosen the upper back. Lace your fingers overhead, turn your palms up, and reach tall for 10–30 seconds.
Chest stretch
Counters the hunched working posture. Clasp your hands behind you, lift your chest, and hold for 10–30 seconds.
Forward stretch
Targets the upper back. Extend your arms forward, round your back slightly, and stretch for 10–30 seconds.
Torso twist
Improves spinal mobility. Keep your feet grounded, rotate toward the hand resting on your chair back, and hold for 10–30 seconds before switching sides.
