An Office Worker’s Guide To Muscle And Joint Health: Massage on Your Lunch Break

In today's fast-paced and demanding work environment, it's crucial for office workers to prioritize their physical and mental well-being. One effective way to combat the adverse effects of sedentary desk jobs and alleviate muscle tension is to get a massage on your lunch break.. 

This guide aims to provide office workers with valuable insights and practical tips on optimizing their lunch breaks to enhance muscle and joint health. From understanding the benefits of regular massages to exploring simple self-massage techniques, we will empower you to take charge of your well-being during those precious midday moments. 

Are you struggling to keep your employees focused and motivated throughout the workday? Bring the PRESS experience to your local office! With our chair massage, your employees can enjoy the rejuvenating benefits of a lunch break massage without ever leaving the workplace. Our certified massage therapists will create a relaxing and invigorating environment right in your office, helping to relieve stress, reduce muscle tension, and improve overall productivity! 

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What Is A Lunch Break Massage?

A lunch break massage refers to a rejuvenating and therapeutic massage session that office workers can enjoy during their midday break. It is a convenient way to address the physical and mental strain that often accompanies long hours of desk work. 

These massages typically focus on relieving muscle tension, promoting relaxation, and improving overall well-being in a relatively short span of time. They are often tailored to target specific body parts prone to stiffness or discomfort due to prolonged sitting or repetitive motions. 

Whether it's a quick session with self-massage techniques or a professional chair massage brought right to the office, lunch break massages offer a valuable opportunity for office workers to prioritize their muscle and joint health amidst busy work schedules.

How Does Lunch Break Massages Help With Muscle Tension And Joint Health

Lunch break massages provide numerous benefits for muscle tension and joint health: 

  1. They help release built-up tension in the muscles caused by prolonged sitting and repetitive movements

One technique that is often used to address deep-seated muscle tension is the deep tissue massage. By applying firm pressure and slow strokes, deep tissue massage targets the underlying layers of muscles and connective tissues, helping break down knots and adhesions contributing to muscle tension and discomfort. 

During a lunch break massage, a skilled massage therapist can utilize deep tissue techniques to specifically address areas of tightness and promote greater flexibility and range of motion in the joints.

  1. Lunch break massages promote relaxation and stress reduction, which can have a positive impact on muscle and joint health

Chronic stress and tension often manifest physically, leading to muscle tightness and increased risk of joint problems.1 By providing a moment of relaxation and relief during the workday, lunch break massages help to reduce stress levels and alleviate the associated physical symptoms. 

This, in turn, helps to prevent the accumulation of tension in the muscles and joints, promoting long-term muscle and joint health. 

  1. These powerful massages also stimulate blood circulation and improve lymphatic flow, which is essential for muscle and joint health

When we sit for prolonged periods, blood flow and lymphatic drainage can become sluggish, leading to stiffness, inflammation, and reduced mobility. 

However, through the application of massage techniques such as kneading, tapping, and friction, lunch break massages encourage the movement of fluids throughout the body. 

This increased circulation helps deliver oxygen and nutrients to the muscles and joints while removing metabolic waste and toxins. By enhancing circulation and lymphatic flow, lunch break massages contribute to the overall vitality and well-being of the musculoskeletal system.2


Muscle tension

Lunch Break Massage Techniques At The Office

At the office, there are several techniques you can use to give yourself a massage during your lunch break. These techniques include:


As the name implies, self-massage involves using your hands or simple tools to apply pressure and manipulate your muscles and joints. It can be done discreetly at your desk or in a private space, making it an accessible option for busy office workers. 

Self-massage techniques range from gentle stretches and kneading motions to targeted pressure points and trigger point release. 

By incorporating self-massage into your lunch break routine, you can effectively reduce muscle tension, increase blood circulation, and promote a sense of relaxation and well-being. 

It's a cost-effective and convenient way to care for your body and boost productivity throughout the workday.

Desk Exercise

Desk exercise refers to physical movements and stretches that can be performed right at your workstation to promote muscle and joint health. While it may not be a traditional massage technique, incorporating desk exercises into your lunch break routine can help alleviate stiffness and improve overall well-being. 

These exercises often focus on areas such as the neck, shoulders, wrists, and back, which are commonly affected by prolonged sitting and repetitive motions. 

Simple activities like shoulder rolls, neck stretches, wrist rotations, and seated twists can help increase blood flow, release tension, and prevent discomfort. 

By dedicating a few minutes of your lunch break to desk exercises, you can enhance your muscle and joint health while remaining productive and focused throughout the workday.

Stretching Exercises

While stretching exercises can be incorporated into desk exercises, they deserve special attention due to their significant impact on muscle and joint health. Stretching during your lunch break helps improve flexibility, increase your range of motion, and prevent muscle imbalances caused by prolonged sitting.

There are various stretching exercises that can be performed either standing or seated, targeting different areas of the body. From simple neck and shoulder stretches to full-body stretches like forward folds and spinal twists, these exercises can effectively relieve tension and promote better posture. 

Tips To Help You Reduce Your Muscle Tension While At Work

As you juggle deadlines and spreadsheets, don’t forget about an essential aspect of your workday wellness - your muscles. Here are some tips to keep muscle tension at bay even amid the bustle of your busy workday.


Take Frequent Breaks

Sitting or staying in the same position for long periods can lead to muscle stiffness and tension. Make a conscious effort to get up and move around every hour or so. 

Use these breaks to stretch your muscles, walk around the office, or even do some light exercises. This will help to release built-up tension and improve blood circulation, promoting relaxation and reducing the risk of muscle strain. 

Additionally, taking breaks also allows your mind to rest and recharge, improving overall productivity and focus throughout the day. 

Practice Relaxation Techniques

There are some relaxation techniques that you can incorporate into your work routine to reduce muscle tension: 


Deep Breathing 

Take deep breaths to help relax your body and mind. Inhale deeply through your nose, allowing your abdomen to expand, and exhale slowly through your mouth. Repeat this several times, focusing on your breath and letting go of any tension in your muscles. 

Deep breathing promotes oxygen flow to the muscles, which can help alleviate tension and promote a sense of calmness.

Progressive Muscle Relaxation 

This technique involves systematically tensing and relaxing different muscle groups in your body.3 

Start by tensing a specific muscle group, such as your shoulders, for a few seconds, and then release the tension while focusing on the sensation of relaxation. 

Move on to the next muscle group, such as your neck or arms, repeating the process. Progressive muscle relaxation helps increase body awareness and can effectively reduce overall muscle tension.

Guided Imagery 

Guided imagery involves using imagination to create a picture or scenario that promotes relaxation and reduces muscle tension. 

Find a quiet and comfortable space where you can close your eyes and visualize a peaceful scene or experience. It could be a serene beach, a lush forest, or any place that makes you feel calm and relaxed. Focus on the details of this image, such as the sounds, colors, and sensations. Allow yourself to immerse in this mental imagery and let go of any stress or tension you may be experiencing.


By incorporating this practice into your work routine, you can reduce muscle tension and promote overall well-being. 

Mindfulness involves bringing your attention to the present moment and being fully aware of your thoughts, feelings, and bodily sensations without judgment. 

When you notice tension building up in your muscles, take a moment to pause and observe the sensations without trying to change them. Acknowledge the tension and gently release it by consciously relaxing the affected muscles.

Implement Ergonomic Changes

Ergonomics is the science of designing and arranging the workplace to fit the needs of the individual while minimizing work-related musculoskeletal disorders, fatigue, and overexertion.4

When setting up a workspace, it is important to ensure that the desk, chair, and computer are all at the proper height. The desk should be at elbow height, the chair should be adjustable to fit the body, the computer monitor should be at eye level, and the keyboard should be at a comfortable distance. 

To reduce strain on the neck and back, adjust the chair’s tilt, add a lumbar support cushion, and invest in a good mouse and keyboard.

Hire A Massage Therapist

The best way to reduce muscle tension while at work is to hire a professional massage therapist. Thanks to services like PRESS Corporate Chair Massage, you can bring the benefits of massage therapy directly to your workplace. 

A massage therapist will come to your office and provide targeted massages to help relieve muscle tension and promote relaxation. They can focus on specific areas of tension, such as the neck, shoulders, and back, using techniques like Swedish massage, deep tissue massage, or trigger point therapy. This will help alleviate muscle tension and promote relaxation, save you time, and increase productivity. 

Want to get started on a chair massage? Book an appointment today, or reach out to us for more information!

Hire a massage therapist


Preparation For A Lunch Massage

When preparing for a lunch break massage, make sure you have everything you need to make the experience as comfortable and relaxing as possible. 

Here are some tips to help you get ready:

  1. Wear Comfortable Clothing: Choose loose and breathable clothing to ensure that you are comfortable during your massage.
  2. Bring A Water Bottle: Hydration is important, especially after a massage. Make sure to bring a water bottle with you to stay hydrated throughout the day.
  3. 3. Have A Snack: Eating a light snack before your massage will help keep your energy levels up for the rest of the day.
  4. Bring A Towel: A towel can help absorb any excess massage oil and keep you comfortable during your massage.
  5. Choose A Quiet Spot: Make sure to choose a spot away from distractions or noise. This will help you fully relax and enjoy your massage.
  6. Set A Timer: If you are pressed for time, set a timer to remind you when your massage is finished.

By following these simple tips, you can easily prepare for a lunch break massage and make sure you get the most out of your massage experience.

Post-Lunch Massage Tips

After enjoying a refreshing lunch break massage, there are a few things to keep in mind to maximize the benefits and maintain a relaxed state for the remainder of the day. 

Here are some post-lunch massage tips:

Drink Plenty Of Water: Drinking water helps flush out toxins and is essential for keeping your body hydrated. Make sure to drink plenty of water after your massage to help your body recover and get back to work feeling refreshed and energized.

Avoid Heavy Activity: Right after your massage, it's best to avoid any heavy activity or exercise. This includes lifting heavy objects, running, and other strenuous activities. Give your body time to rest and recover.

Take Time To Relax: After your massage, take some time to relax. This can include taking a short walk, reading, or meditating. Taking time to relax can help your body to absorb the benefits of the massage better.

Stretch: Stretching can help reduce any lingering muscle tension and increase flexibility. Make sure to take a few minutes to stretch after your massage.

Book A Lunch Break Massage Today And Get Back To The Office Feeling Refreshed And Energized!

Lunch break massages are a valuable investment in your overall well-being as an office worker. By incorporating them into your routine, you can lead a more balanced and healthier work life. 

Therefore, don't let the demands of your job take a toll on your physical and mental health - take charge of your well-being by scheduling an appointment with us today to discuss how best PRESS can tailor a lunch break massage program to suit your office's needs! 

For more related articles, check out: 



  1. Nah, S., Park, S.-S., Choi, S., Jang, H.-D., Moon, J.-E., & Han, S. (2021, September 16). Association between chronic knee pain and psychological stress in those over 50 years of age: A nationwide cross-sectional study based on the sixth Korea National Health and Nutrition Examination Survey (knhanes 2013-2015). International journal of environmental research and public health. 
  2. McNeil CJ;Allen MD;Olympico E;Shoemaker JK;Rice CL; (n.d.). Blood flow and muscle oxygenation during low, moderate, and maximal sustained isometric contractions. American journal of physiology. Regulatory, integrative and comparative physiology.,pressures%20that%20can%20limit%20flow.
  3. Toussaint, L., Nguyen, Q. A., Roettger, C., Dixon, K., Offenbächer, M., Kohls, N., Hirsch, J., & Sirois, F. (2021, July 2). Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. Evidence-based complementary and alternative medicine : eCAM. 
  4. Factitious disorder - statpearls - NCBI bookshelf. (n.d.-e). 
  5. Massage therapy. Massage Therapy - an overview | ScienceDirect Topics. (n.d.-a).


What does ergonomic mean?

Ergonomics is the science of designing and arranging the workplace to fit the needs of the individual while minimizing work-related musculoskeletal disorders, fatigue, and overexertion.(4)

Does lunch break massage reduce stress and anxiety?

Yes, lunch break massage can help reduce stress and anxiety. 

Massage therapy has been known to stimulate the release of endorphins, which are natural mood-boosting chemicals in the body.5 These endorphins help reduce stress and anxiety, promoting a sense of relaxation and well-being. 

Therefore, a lunch break massage can provide a brief respite from work-related pressures and help individuals rejuvenate physically and mentally.

How long after lunch can you massage?

It is best to wait at least 60 - 90 minutes after eating before getting a massage. This is because the body requires time to digest the food properly. 

During digestion, blood flow is directed towards the stomach and intestines to aid in the process. If a massage is performed immediately after a meal, it can interfere with the digestion process and potentially cause discomfort.

What are the 3 types of massage?

The three main types of massage are Swedish massage, deep tissue massage, and sports massage. 

Is it okay to eat after a massage?

Yes, it is generally okay to eat after a massage. However, it is recommended to eat a light meal rather than a heavy one. 

After a massage, blood circulation and digestion are enhanced, and the body may feel relaxed. Eating a heavy meal immediately after a massage can put additional strain on the digestive system, potentially causing discomfort.

What are some desk massages?

Common desk massages include neck and shoulder stretches, self-massage techniques using a foam roller or massage ball, and simple stretching exercises that can be done discreetly at your workstation while seated. 

Posted on Thu, Jun 01, 2023