Desk-work aches, simply explained
Start with what you feel at your desk. Each guide explains what is usually going on, what helps, and which physiotherapist-reviewed routines and programs fit.
Guides for common desk aches
Neck and shoulder tension from desk work
Tech neck, forward head posture and the tight shoulders that build at a screen.
Open the neck & shoulders guide →Lower back and hip stiffness from sitting
The stiff lower back and tight hips that come from long hours in a chair.
Open the lower back & hips guide →Desk posture and workstation setup
Monitor height, chair setup and building a posture that doesn't take effort.
Open the posture & desk setup guide →Wrist and hand strain from typing
Keyboard and mouse habits, and resets for hands that type all day.
Open the wrists & hands guide →Moving more when you sit all day
Short movement breaks that fit between meetings, and the afternoon slump.
Open the sitting all day guide →
Find your way in
The RESET Method™
The five-pillar framework behind everything Movana — Realign, Energize, Strengthen, Ease, Thrive.
Learn the methodDesk Wellness Index™
A free 2-minute assessment. See your score across the five pillars and exactly where to start.
Take the assessmentStructured programs
Guided, physio-designed plans for posture, mobility, energy and recovery — not a feed of clips.
Explore programsReading worth your time
Clear, evidence-informed writing on posture, movement and recovery.
July 7, 2026 · 4 min read
That 3 PM Slump Might Be Postural, Not Caffeine
By mid-afternoon most desk workers have been sitting for five-plus hours. The usual answer is coffee — but part of that heaviness is mechanical, and it responds to movement.
Read article →July 7, 2026 · 5 min read
Why Your Neck Complains More When You Work From Home
Office chairs get the blame, but many people notice their neck feels worse at home. The reasons are usually visible in one photo of your setup.
Read article →June 27, 2026 · 6 min read
Lower Back Stiffness From Sitting: Why It Happens and Gentle Ways to Ease It
If standing up after a long sit feels stiff and slow, you're not alone. Here's what's happening in a sitting body — and gentle resets to try.
Read article →Four things you can do today
The 60–90 minute rule
Stand and move for two minutes at least once an hour. Circulation and comfort both depend on it.
Screen at eye level
The top of your screen at or just below eye level keeps your neck stacked instead of dropping forward.
Reset on every phone unlock
Use a habit you already have as a cue: each unlock, drop the shoulders and lengthen tall.
Stretch only to comfortable
Ease into each stretch to a gentle point — never into pain — and breathe out as you settle.
Ready to put it into practice?
Start free with daily resets, or take the assessment to find your starting point.