injury prevention tips for desk workers
Do you spend most of your day at a desk? If you’re over 40, you’ve probably noticed that long hours of sitting can take a real toll on your body. At Evexia Wellbeing, we see firsthand how desk-bound routines contribute to aches, pains, and preventable injuries—especially as we age. The good news? A few simple strategies can help you stay strong, mobile, and pain-free.
Why Desk Workers Over 40 Are at Higher Risk
After 40, our bodies naturally lose muscle elasticity and recover more slowly from strain. Combine that with years of sitting, and you have a recipe for common issues like:
Neck and shoulder tension
Lower back pain
Wrist and forearm discomfort
Hip tightness and glute weakness
If any of these sound familiar, you’re not alone. But you don’t have to accept them as part of the job.
Practical Injury Prevention Strategies
1. The 20-20-20 Rule (+ Movement)
Every 20 minutes, look at something 20 feet away for 20 seconds. Then, stand up and do 20 bodyweight squats or calf raises. This breaks up static postures and gets your muscles working.
2. Optimize Your Desk Setup
Monitor at eye level
Feet flat on the floor
Elbows at 90 degrees
Proper ergonomics are even more important as we age—our bodies become less forgiving of poor positioning.
3. Micro-Workouts Throughout the Day
Take 5-minute movement breaks every hour. Try:
Wall push-ups
Seated spinal rotations
Standing hip circles
Shoulder blade squeezes
4. Posture Reset Routine (2 Minutes, 3x Daily)
Chin tucks
Shoulder blade squeezes
Standing back extensions
Deep breathing
These moves counteract forward head posture and rounded shoulders.
How Strength Training Makes the Difference
At Evexia Wellbeing, we believe the best prevention is a strong, balanced body. Here’s how our approach helps:
Posterior chain focus: We strengthen the muscles that fight desk posture—think glutes, upper back, and core.
Mobility + stability: Our programs combine stretching tight muscles (like hip flexors) with activating weak ones (like glutes).
Individualized progression: We start with simple movements and progress safely, so you build real, lasting strength.
Why Professional Guidance Matters
While these tips are a great start, nothing beats a personalized assessment. Our trainers identify your unique imbalances and design a plan just for you. For those over 40, this individualized approach is key to staying safe and making real progress.
Ready to future-proof your body and feel your best at work and beyond?
Book your personalized assessment at Evexia Wellbeing or email us at team@evexiawellbeing.com.
Let’s keep you strong, mobile, and pain-free—no matter how many hours you spend at your desk.