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Specialist Hypermobility Physiotherapists

Maximising comfort and productivity when desk working with hypermobility syndrome

James Rind MSc
22nd Feb 2025  -  3 Min Read

Hypermobility syndrome affects connective tissue, making joints more flexible than usual. This often comes with pain, instability, fatigue, and other challenges. For those who work in desk-based jobs, sitting for long hours and engaging in repetitive tasks can worsen symptoms. Without the right strategies, prolonged desk work may lead to discomfort, postural issues, and an increased risk of injury.

 

To ensure a comfortable and sustainable working routine, it’s important to focus on three key areas: ergonomics, movement, and joint protection strategies. By addressing these aspects, individuals with hypermobility can reduce strain, improve posture, and minimise pain while working at a desk.

Ergonomics: Creating a Hypermobility Syndrome Joint-Friendly Desk Space

Proper workspace setup is crucial for those with hypermobility syndrome. A poorly designed workstation can cause excessive strain on joints, leading to discomfort and pain. Here are some essential ergonomic considerations:

Chair Selection and Posture Support

  • Choose a supportive chair: An adjustable chair with lumbar support helps maintain good posture and reduces spinal strain.

  • Sit with proper alignment: Keep feet flat on the floor (or on a footrest if needed), knees at a 90-100 degree angle, and hips positioned slightly above knee level.

  • Use a cushion if needed: Some individuals may benefit from additional lumbar or seat cushioning to prevent excessive pressure on the hips and lower back. Be sure that it isn’t too thick.

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Poor postural alignment

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Optimal postural alignment

Desk and Monitor Positioning

  • Monitor at eye level: Position the screen so that the top is at or just below eye level to prevent neck strain.

  • Correct screen distance: Keep the monitor about an arm’s length away to reduce eye strain and maintain an upright posture.

  • Desk height matters: Your desk should allow elbows to rest at around a 90-degree angle while typing to avoid excessive strain on the wrists and shoulders.

Keyboard and Mouse Setup

  • Ergonomic keyboard and mouse: A split keyboard and a vertical mouse may help maintain neutral wrist positioning.

  • Keep wrists neutral: Avoid excessive wrist flexion or extension by adjusting seat height appropriately.

  • Minimise repetitive strain: Consider using voice dictation software or alternate input devices if your job requires high levels of continuous keyboard and/or mouse usage.

Movement: Preventing Stiffness and Fatigue

Sitting for long periods can exacerbate joint instability, muscle fatigue, and pain. Incorporating regular movement into the workday is crucial to maintaining joint health and reducing discomfort.

Regular Breaks and Postural Adjustments

  • Use the 20-20 rule: Every 20 minutes, take at least 20 seconds to change posture, stand up, or stretch.

  • Alternate between sitting and standing: A sit-stand desk can help reduce the negative effects of prolonged sitting.

  • Engage in micro-movements: Gentle movements like ankle circles, shoulder rolls, and neck stretches can help prevent stiffness.

Proprioception and Balance Training

Many individuals with hypermobility experience poor proprioception (body awareness), which can contribute to joint misalignment. Simple exercises like standing on one leg, using a wobble cushion, or engaging in gentle balance activities can help improve body awareness and stability.

Joint Protection Strategies: Reducing Strain and Managing Pain

Protecting joints from excessive strain is essential in preventing flare-ups and minimising discomfort during long hours of desk work.​

Hypermobility Symptom and Pain Management

  • Wrist braces or compression gloves - These can provide additional support during typing and prevent excessive joint movement.

  • Use heat or cold therapy - Heat packs can help relax tight muscles, while cold packs can reduce inflammation.

  • Massage tools - Foam rollers, massage balls, or even simple self-massage techniques can alleviate tension.

  • Hydration and anti-inflammatory diet - Staying well-hydrated and eating foods that reduce inflammation (such as omega-3-rich foods) can help manage pain levels.

Finding the Right Balance. Next steps...

Working in a desk-based role with hypermobility syndrome presents unique challenges, but by prioritising ergonomics, incorporating movement, and implementing joint protection strategies, individuals can create a more comfortable and sustainable work environment.

 

Each person’s needs will vary, so it’s important to experiment with different strategies and seek professional guidance when necessary. Whether through workplace adjustments, strengthening exercises, or mindful movement, small changes can lead to significant improvements in comfort and productivity.

 

If you’re struggling with persistent pain or postural issues, consider booking a 30 minute consultation with James to explore your symptoms and find out about his hypermobility treatment programs. With the right approach, desk work can become more manageable, allowing you to focus on your career while protecting your joints for the long term.

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