Why Your Desk Job Might Be Causing Elbow Pain - and what to do about it!

If you train with me, you’re probably already careful with your workouts. You modify when needed, avoid overloading your joints, and listen to your body... right?!

So… why are your elbows still aching?

Turns out, your desk might be the real problem!!

More and more of my clients are dealing with tennis elbow (pain on the outside) or golfer’s elbow (pain on the inside). We’re doing all the right things in the gym — but what’s happening for hours at a time behind a computer? That’s a whole different story!

Why Your Desk Job Might Be Wrecking Your Elbows

If you spend hours typing, mousing, or gripping a phone or pen, your wrists and elbows are probably stuck in the same position all day. That repetitive strain adds up — especially if your posture isn't ideal.

Here’s what might be happening:

• Wrists held in extension (hovering over the keyboard) can tighten the muscles that attach at the lateral elbow — leading to tennis elbow.

• Constant gripping or wrist flexion (like holding a phone, carrying things, or writing) can strain the medial elbow— leading to golfer’s elbow.

• Elbows locked in a bent position all day shortens the biceps and brachialis while overstretching and weakening the triceps, creating more imbalance.

  
  

Even if your workouts are smart and supportive, 8+ hours a day of poor positioning can undo a lot of that good work.

The Desk Rescue: A 5-Minute Midday Reset

Try this quick mobility and movement sequence 1–2 times per day to reset your posture, release tension, and give your elbows and wrists a much-needed break.

1. Wrist Flexor & Extensor Stretch (30 seconds each)

• Flexors: Extend one arm in front of you, palm up. Use your opposite hand to gently pull your fingers down and back. You’ll feel a stretch through the underside of your forearm.

• Extensors: Same setup, but palm faces down. Pull your fingers down and in toward your wrist. Stretch is on top of the forearm.

2. Prayer Stretch & Reverse Prayer (30 seconds each)

• Prayer: Press your palms together at chest height with elbows out wide. Lower hands slowly toward your waist to deepen the stretch.

• Reverse Prayer: Reach behind your back and try to press the backs of your hands together, fingers pointing up. (If that’s too much, just hold opposite elbows.)

3. “Stop Sign” Stretch (30 seconds per side)

• Arm extended in front of you, palm facing out like you’re telling someone to stop. Use your other hand to gently pull back on the fingers. Great for releasing tension through the wrist and into the elbow.

  
  

4. Wall Angels or Doorway Pec Stretch (1 minute total)

• Stand against a wall or in a doorway. Open your arms into a goalpost shape and press the backs of your hands into the wall (or rest forearms on doorframe).

• Slowly raise and lower your arms like making a snow angel, keeping contact with the wall as much as possible.

• Opens the chest and resets shoulder posture.

  
  

5. Triceps Stretch Overhead (30 seconds per side)

• Reach one arm overhead and bend the elbow, hand dropping down your back.

• Use your other hand to gently press on the bent elbow.

• This helps lengthen triceps, especially if they’ve been stuck in a stretched position all day.

Bonus: Grip & Twist

• Grab a towel, stress ball, or small resistance band.

• Spend 30 seconds squeezing, then 30 seconds twisting like you’re wringing out a washcloth. Helps strengthen forearm muscles and balance repetitive strain.

Make It a Habit

You don’t need to overhaul your workday. Just a few minutes of intentional movement can make a big difference in reducing elbow and wrist pain.

Encourage your body to move in ways your desk doesn’t allow. Your workouts will feel better. Your joints will thank you.

Need help tailoring your training around an achy elbow? Let’s chat. I work with women in all seasons of life to help you move better, feel stronger, and train in a way that supports your real life — including the desk job.