How to Prevent Tendinitis at Work: Practical Office Ergonomics Guide

Why Are Tendinitis Cases So Common at the Office?

Modern office work involves long hours in static positions, repetitive movements, and often poor posture. These factors excessively strain the tendons of the wrists, elbows, shoulders, and neck, promoting the development of tendinitis. At the Clinique de médecine musculo-squelettique of Dr Sébastien Bolduc, we see a steady increase in consultations for office-related tendinitis, including carpal tunnel syndrome, lateral epicondylitis (tennis elbow), and shoulder tendinitis.

The good news is that most of these conditions can be prevented with simple adjustments to your work environment and daily habits. Here is a complete guide to preventing tendinitis at your desk.

Set Up Your Workstation Ergonomically

The first line of defense against office tendinitis is an ergonomic workstation setup. Start with your chair: adjust the height so your feet rest flat on the floor and your knees form a 90-degree angle. Your forearms should be parallel to the floor when typing, with elbows at 90 degrees. The backrest should support your lower back (lumbar lordosis).

Your monitor should be directly in front of you, at arm's length, with the top edge at or slightly below eye level. This prevents neck strain and keeps you from leaning your head forward — a common cause of neck tendinitis. If you use a laptop, invest in a monitor stand and a separate external keyboard.

Hand, Keyboard and Mouse Position

The position of your wrists is critical to preventing wrist and elbow tendinitis. Your wrists should remain straight (neutral) and not bent in excessive extension or flexion. Use a wrist rest to maintain this neutral position. Position the keyboard so your elbows stay close to your body at a 90-degree angle.

For the mouse, choose a model that fits your hand size. Avoid gripping the mouse too tightly or lifting your shoulder to move your arm. Alternate mouse use between your right and left hands if possible, or use a quality trackpad. Rotating tasks between keyboard, mouse, and reading documents reduces movement repetition.

Micro-Breaks: The Secret Weapon Against Tendinitis

Micro-breaks are essential for preventing tendinitis. The principle is simple: every 30 to 45 minutes, interrupt your activity for 30 to 60 seconds. Look away from the screen, roll your shoulders, open and close your fists. These micro-breaks allow tendons to recover from accumulated stress and improve blood circulation.

An effective method is the Pomodoro technique: 25 minutes of focused work followed by 5 minutes of active break. During these 5 minutes, stand up, walk a bit, and do some stretches. The golden rule is to change position before pain appears — pain is a late sign of tendon overload.

Stretches to Do at Your Desk

Here are five simple stretches to incorporate into your office routine:

• Wrist extension: extend one arm in front, palm up, and gently pull your fingers down with the other hand. Hold for 15 seconds, repeat 3 times per side.
• Wrist flexor stretch: arm extended, palm down, gently pull your fingers toward you.
• Shoulder rolls: do 10 rolls forward, 10 backward, keeping your arms relaxed.
• Neck lateral flexion: gently tilt your head toward your right shoulder, hold 15 seconds, then left.
• Chest opener: interlace your fingers behind your back and open your chest by squeezing your shoulder blades together.

If you are already experiencing persistent wrist, elbow, or shoulder pain, do not wait for it to worsen. The Clinique de médecine musculo-squelettique of Dr Sébastien Bolduc at 8131 boul. Cousineau in Saint-Hubert offers consultations with diagnostic ultrasound to precisely assess your tendons and recommend an appropriate treatment — physiotherapy, shockwave therapy, or PRP depending on severity.