5 Everyday Tips to Ease Musculoskeletal Pain | Cardiff Clinic Advice
Musculoskeletal (MSK) pain, especially in the back, neck, and shoulders, can affect anyone, whether you're sitting at a desk all day, on your feet for long shifts, or recovering from an injury. The good news? A few small daily changes can go a long way in helping you manage discomfort and prevent further strain.
Here are five practical tips from our team at Proactive Chiropractic & Sports Injury Clinic to help you stay mobile, supported, and pain-free:
1. Take a Stand
One of the leading contributors to MSK pain is inactivity. If your day involves long periods of sitting, whether at a desk, driving, or watching TV, aim to stand up and move every 20 to 30 minutes. A short walk around the room, a stretch, or simply changing position can make a big difference in how your joints and muscles feel by the end of the day.
2. Get Active (It Doesn’t Have to Be Intense)
Regular movement is key to a healthy musculoskeletal system. But you don’t need to jump into a rigorous fitness routine to feel the benefits. Start with something simple: take the stairs, go for a short daily walk, or try a gentle home workout. Just a few extra minutes of activity a day can improve circulation, support your posture, and ease stiffness.
3. Stretch It Out
Can’t get away from your desk? That’s okay, even small movements help. Try shoulder rolls, neck stretches, or simply fidgeting in your seat to keep your muscles active. Consistent movement, even low effort, reduces tension and helps maintain flexibility.
4. Check Your Workspace Setup
Poor posture is one of the biggest causes of MSK issues. If you work at a desk, make sure your workstation supports your body well. Your screen should be at eye level, your chair should support your lower back, and your feet should rest flat on the floor. A good setup can significantly reduce strain on your spine, neck, and shoulders.
5. Perfect Your Sleeping Position
Don’t overlook your sleep posture. The way you lie at night can affect how you feel in the morning. Try sleeping on your side with a pillow that keeps your neck aligned with your spine. Avoid stacking pillows too high or sleeping on your stomach, which can put added pressure on your neck and lower back.
Need help managing MSK pain?
At Proactive Chiropractic & Sports Injury Clinic, we specialise in treating and preventing musculoskeletal issues with a team of chiropractors, osteopaths, physios, and sports therapists. Whether you're struggling with persistent pain or just want to move better, we’re here to help.
Get in touch with our team today to book an appointment or ask us any questions.