By the time you reach your fifties and beyond, you bring years of experience, confidence, and professional judgement to your work. You know how to prioritise, make decisions, and navigate complexity. In many ways, this is a stage of your career where your insight is at its peak.

At the same time, your body now responds to desk work differently than it did earlier in life. Musculoskeletal (MSK) health at 50 plus is less about coping with long hours, and more about staying comfortable, capable, and resilient day after day. The goal is not to work harder, but to work in a way that supports your body rather than slowly wearing it down.

Comfort at this stage is not a luxury. It is a foundation for sustaining your energy, focus, and effectiveness at work.

What comfort looks like at 50 plus

1. Your body values stability and support

With time, muscles and joints tend to feel less forgiving. You may notice that awkward postures, low screens, or unsupportive chairs bother you more than they used to.

This does not mean your body is declining. It means it benefits from a slightly more considered setup.

What helps
Make sure your chair supports your lower back, your feet are comfortably on the floor, and your screen sits at a height that lets you keep your head balanced over your shoulders. Small improvements in support can make a noticeable difference to how you feel by the end of the day.

2. Long sitting feels heavier than it used to

Senior roles often involve more meetings, more screen time, and more time spent thinking rather than moving. As a result, your day can become more static even when your workload is high.

When sitting is prolonged, stiffness can build up more easily, particularly in the back, hips, and shoulders.

What helps
Introduce gentle variety into your day. Stand after meetings, shift your posture before starting a new task, or take a short walk between blocks of screen work. These small resets can prevent stiffness from accumulating.

3. Your body responds best to gentle, regular movement

At this stage of life, your body tends to prefer consistency over intensity. Sudden, rushed movements or long periods of holding one posture can feel more tiring than before.

What helps
Use smooth, controlled movements to release tension. Simple shoulder rolls, gentle spinal movements, or brief stretches can keep you feeling looser and more comfortable throughout the day.

4. Preventing flare ups becomes part of daily routine

Many people over 50 have had previous aches, injuries, or episodes of pain. The focus therefore shifts from simply reacting to discomfort, to reducing the chances of it returning.

What helps
Treat early stiffness as a prompt to adjust, rather than something to ignore. A quick change in posture, a minute of movement, or a small tweak to your setup can stop minor issues from becoming bigger ones.

Three habits that help you stay strong and comfortable

1. Support your body first
   Make sure your chair, screen, and keyboard position make sitting easier rather than harder.
2. Build gentle movement into your day
   Short, regular movement breaks are more helpful than waiting until you feel very stiff.
3. Respond early to discomfort
   Small adjustments early usually work better than trying to fix things once pain has already built up.

Comfort as a form of performance

Staying strong and comfortable at work is not about slowing down. It is about creating the conditions that allow you to continue working with clarity, confidence, and energy for as long as you choose.

‍