Dubai: Sitting for long hours at a desk is no longer just part of the work routine. It has become a health challenge linked to muscle and joint pain, reduced physical activity, and potential impacts on employee comfort and productivity.
As time spent in front of computer screens continues to increase, experts stress that exercising after work, while important, does not fully offset the effects of prolonged inactivity. They emphasise the need to combine regular movement with a balanced diet and create work environments that prioritise employee wellbeing.
Experts and employees alike agree that reducing the health effects of prolonged sitting requires more than after-work exercise or supportive devices. It starts with daily habits such as moving regularly and changing sitting positions, and extends to creating workplaces that are designed with employee health in mind.
Movement is essential
Dr Mohamed Awad, consultant orthopaedic surgeon specialising in foot and ankle surgery, said sitting is a natural part of daily life, but the associated risks increase when it continues for extended periods without breaks for movement and physical activity.
He explained that it is difficult to define a specific point at which sitting becomes a health risk because individuals differ in their lifestyles and circumstances. However, prolonged sitting can lead to muscle stiffness and discomfort.
According to Dr Awad, lower back, neck and shoulder pain are common among office workers due to constant strain on certain muscle groups and reduced activity in others. This can lead to muscle fatigue, headaches and recurring pain. In some cases, symptoms may also affect the feet, including heel pain or Achilles tendon discomfort. These issues can arise from a combination of factors, including daily activity patterns and insufficient movement.
He noted that poor sitting posture and inadequate support can increase pressure on muscles and joints. To minimise these effects, he recommended standing and walking during breaks, changing sitting positions regularly, performing light stretching exercises, adjusting the height of chairs, desks and screens, and avoiding prolonged hunching over computers.
Dr Awad also highlighted the importance of monitoring recurring symptoms, particularly persistent or worsening pain, numbness, tingling, muscle weakness, or pain that affects sleep and daily activities. He advised seeking medical attention if such symptoms continue or worsen.
While exercise after work provides significant health benefits, he stressed that it cannot replace regular movement during working hours, as the body needs frequent changes in position and reduced periods of inactivity.
Balanced diet
Dr Rawan Al-Ashqar, dietitian and nutritionist, said maintaining muscle and bone health depends on both physical activity and proper nutrition.
She explained that food supplies the nutrients needed to maintain muscle mass and support strong bones, but it cannot replace exercise and movement.
Dr Al-Ashqar emphasised the importance of consuming protein-rich foods such as eggs, fish, poultry, lean meats and legumes, along with sources of calcium and vitamin D, including dairy products or fortified alternatives. She also recommended a varied diet containing vegetables, fruits, whole grains, nuts and seeds.
She added that deficiencies in nutrients such as vitamin D, iron and vitamin B12, as well as inadequate protein intake, can contribute to fatigue and muscle weakness in some people. However, she cautioned against attributing muscle and joint pain solely to diet, noting that lack of activity, poor posture and insufficient rest can also increase pain and discomfort.
Dr Al-Ashqar said nutritional supplements are not necessary for everyone and should only be used when there is a genuine need confirmed through medical assessment.
For the working day, she recommended simple, balanced meals such as yoghurt with fruit and nuts, eggs with wholegrain bread and vegetables, or sandwiches filled with chicken, tuna or hummus. Salads and lentil soup are also suitable options. Preparing meals in advance and keeping water readily available can help reduce skipped meals and reliance on heavily processed foods.
Support that does not address the root cause
Pharmacist Dr Shaima Karimi said growing awareness of the health problems associated with prolonged sitting has led to increased demand for products such as back supports, neck supports and specially designed seat cushions.
She explained that although these products can improve comfort and provide additional support, their effectiveness depends on the user's needs and symptoms. They do not necessarily address the underlying causes of pain.
Dr Karimi stressed the importance of choosing products that offer appropriate support without forcing the body into an uncomfortable position. She added that such products should not be regarded as a substitute for regular movement or a well-designed work environment.
She also advised consulting a doctor if pain persists or worsens, particularly when accompanied by numbness, tingling or muscle weakness, rather than relying solely on support devices.
Healthy work environment
Sundia Al-Zayoudi said her role in teaching requires long hours at a computer to prepare lessons, educational activities, presentations and training materials. As a result, she experiences stress and fatigue, particularly in her neck, shoulders and lower back, as well as eye strain from prolonged screen use.
She said these symptoms affect her comfort and concentration and can sometimes continue beyond the working day.
Al-Zayoudi believes reducing the effects of prolonged sitting requires regular changes in posture, short movement breaks, chairs that provide proper back support, and correct positioning of screens and keyboards.
She also stressed the importance of organisations creating healthier workplaces by providing adjustable chairs, organising workstations appropriately, raising awareness of correct sitting practices, and encouraging movement throughout the day.
According to Al-Zayoudi, employee wellbeing has a direct impact on comfort, productivity and the quality of work.
Employee Fatima Al-Suwaidi shared a more serious experience. She suffered from worsening back pain for several years before being diagnosed with a herniated disc and eventually undergoing surgery after conservative treatments failed to control the condition.
She said the experience encouraged her to pay closer attention to her posture and movement during working hours, adding that early intervention and medical assessment were critical in managing her condition.
Solutions alone are not enough
Employee Noura Abdullah Al Kaabi said the nature of her office work requires her to spend long periods in front of a computer screen, leading to recurring lower back pain and reduced comfort during working hours.
She explained that she purchased a supportive seat cushion to ease pressure on her lower back and improve her posture. While it helped reduce discomfort, she said it did not solve the problem completely, as regular movement and stretching exercises remain essential throughout the day.