Pain-free and productive: Practical tips for better health at work

With more people than ever working from home or in hybrid roles, it's no surprise that physical wellbeing can take a hit.

Long hours hunched over laptops, little movement throughout the day and makeshift home office set-ups can all contribute to aches, poor posture and even reduced productivity.

Chartered physiotherapist Claire Callaghan joined Enterprise Nation's Lunch and Learn series to share straightforward, actionable advice on staying physically well at work – wherever you're based.

Here are the key takeaways from her session, with practical steps you can start implementing straight away.

1. Improve your desk posture – with what you already have

You don't need fancy ergonomic equipment to support your posture. A few tweaks using what you have at home can make a big difference.

Try this simple posture reset

• Sit all the way back in your chair with your feet flat on the floor.

• Sit on your "sitting bones" (the bony parts of your pelvis) and gently press down through them.

• Pull your shoulders back and down.

• Relax your hands on your lap.

Even small posture corrections like this can relieve pressure on your spine and reduce back and neck pain over time.

Quick fixes to your desk set-up

• Monitor height: Your eyes should line up with the top of the screen. Use a stack of books to raise your monitor, if you need to.

• Chair support: No lumbar support? Place a small cushion behind your lower back.

• Arm and wrist position: Keep your elbows at around 90 degrees and wrists supported. A rolled-up towel can work as a wrist rest.

2. Spend less time sitting still

Sitting for long stretches isn't just uncomfortable – it can raise your risk of metabolic and cardiovascular problems and affect your mental health too.

Here are some simple ways to break it up:

• Stand up and move every 30 to 40 minutes, even just for 30 seconds.

• Walk while on phone calls or try a "walk and talk" meeting.

• March on the spot or do a few wall push-ups during short breaks.

If you can't get up often, doing light desk stretches still helps. Even subtle changes in position reset your posture and improve circulation.

3. Build small bursts of movement into your day

The NHS recommends 150 minutes of moderate activity a week or 75 minutes of vigorous activity – ideally spread across the week in chunks of 10 minutes or more.

But if that feels too much, don't worry. Claire says:

"A little is good, more is better. Even small, regular bursts of activity can reduce aches, improve your mood and sharpen your focus."

Here's what counts:

• Brisk walking

• Gardening or housework

• Carrying shopping

• Climbing stairs

• Dancing in the kitchen

• Basic resistance exercises like squats or wall push-ups

You don't need a gym. You just need to move more often.

4. Stretch to stay pain-free

Stretches can release tension and improve mobility – and they don't take long.

Try these quick ones during your working day:

• Chair twist: Turn your upper body to one side and hold the back of the chair. Hold for a few seconds, then twist to the other side. This helps release your spine and upper back.

• Chest opener: Stretch your arms out wide, then bring them back in front of you. Repeat several times to open your chest and counteract hunching.

• Hamstring stretch: Sit tall, extend one leg out in front of you and lean forward slightly. This stretches the back of the thigh and helps ease tightness from long periods of sitting.

• Wall push-ups: Stand arm's length from a wall and do gentle press-ups. It's a great way to wake up your upper body and add some strength training to your day.

5. One change at a time is enough

The key to lasting improvement is consistency, and that starts with one small change.

Claire recommends choosing one thing from the tips above and committing to it this week.

Some ideas to start with:

• Take a brisk walk at lunchtime every day.

• Add a cushion to support your lower back.

• Do a desk stretch after each video call.

• Use books to raise your laptop screen.

Small steps, repeated regularly, build habits that support better health, less pain and more energy.

Looking ahead

Claire also reminded us that physical activity is one of the NHS's five pillars of mental wellbeing – alongside connecting with others, learning new skills, giving to others and taking notice.

So by looking after your body, you're also supporting your mental health and performance at work.

And if you're managing your own business or working long hours solo, building resilience through movement is more important than ever.

A final reminder

"Even standing up for 30 seconds helps realign your posture and reduce back pain," Claire says.

So why not stand up now, stretch and take that first step toward feeling better at work?

Relevant resources

• Home working: Exercise advice and resources to keep fit

• Why small business founders must look after themselves and their wellbeing

• Lunch and Learn: How prioritising your health and happiness can influence your productivity