If you have dyslexia, you already know it’s about more than just reading and writing. It’s about how your brain processes information, how you organise your day, and sometimes, how you move through your work. But what might surprise you is how dyslexia can quietly affect your body too, especially if you’re sitting at a desk all day or working in a busy office.

This isn’t something people talk about often, but it matters. A lot. Because when your brain is working harder to keep up, your body can start to feel the strain.

It’s not just in your head. Your body feels it too

People with dyslexia often have to put extra effort into things others might take for granted, like reading long emails, switching between different software tools, or filling out forms. This extra mental load can lead to:

• Tension in your neck, shoulders or back because you’re concentrating so hard, you forget to move or adjust your posture.
• Poor sitting habits, especially if you’re rushing to get through tasks that feel overwhelming.
• Avoiding breaks because once you’re in the zone, stopping feels risky, but sitting too long can stiffen your muscles and joints.
• Extra stress, which can tighten muscles and make existing pain worse.

If any of that sounds familiar, you’re not alone. Lots of people with dyslexia have experienced the same thing, and there are ways to make it easier on your body.

What’s helped others (and might help you too)

Here are some ideas that many people with dyslexia have found useful for reducing strain and staying comfortable at work:

• Use visuals instead of words. Colour-coded reminders, sticky notes with symbols, or flowcharts on the wall can help you stay on track without relying on long written lists. This means fewer mental gymnastics and more time to notice your posture or stretch.
• Try voice tools. Dictation software or apps that read text aloud can take the pressure off your eyes and free up your hands. This can make it easier to stay in a relaxed position instead of hunching over a screen.
• Build in movement reminders. Even a gentle buzz on your phone or a pop-up on your screen can nudge you to stand up, stretch, or reset your posture. You don’t have to do a full workout, just a few shoulder rolls or a walk to the kettle helps.
• Keep your desk simple. Clutter can be distracting. A tidy, calming space can make it easier to focus and move freely. Some people find using boxes, trays or colour-coded folders helps them feel more in control.
• Chunk your tasks. Breaking things into smaller steps gives your brain space to breathe. It also creates natural points to pause, stretch, and check how your body feels.
• Let yourself fidget. Movement isn’t a distraction. For many people with dyslexia, it helps focus. Things like wobble cushions, footrests, or even sitting on a gym ball can give you the sensory input your body likes while working.
• Be kind to yourself. Some days are just harder than others. That doesn’t mean you’re failing. It just means your brain and body are doing a lot. Small wins add up.

You deserve to feel good at work

Just because dyslexia isn’t visible doesn’t mean it doesn’t affect you physically. It’s OK to ask for tools that work for your brain and your body. Comfort and focus aren’t luxuries. They’re part of your wellbeing.

If you’ve been feeling stiff, sore or run down after work, it might not be about your chair or your shoes. It could be your brain quietly doing too much heavy lifting. Give it, and your body, a bit of support. You might be surprised how much better you feel.

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