Office workers often suffer from neck, back and wrist pain due to prolonged sitting and poor ergonomics. Physiotherapy offers relief through manual therapy, posture correction, strengthening and ergonomic assessment. With personalised exercise plans and simple daily habits like stretching and movement breaks, physios help desk workers prevent injury, improve comfort and maintain long term musculoskeletal health.
Spending hours at a desk cam begin to become more challenging causing nagging back pain, stiff neck, or sore wrists after a long workday. Just a few examples of how office workspaces can cause aches and pains include: staring at a computer screen, answering calls all day and sitting at a desk for hours. Physiotherapy is a proven method used to address aches and, even better, prevent the discomfort before it starts.
Common aches that desk workers deal with:
If you’re a desk worker, you’re probably familiar with the aches that come with being in one position for too long. Here’s a breakdown of the most common areas affected:
- Neck and Shoulders: A common phrase used in the physio world is ‘Tech Neck’. This describes what happens when you’re constantly looking down at your phone or leaning forward to check your screen. Over time it creates tension in your neck and shoulders, leading to stiffness and pain.
- Lower Back Pain: Sitting for long periods can put pressure on your lower back and spine which can lead to chronic lower back pain.
- Wrist Strain: A lot of desk jobs can involve a lot of typing which puts your wrists at risk of over-use and stress.
How can Physiotherapy help aches and pains for desk workers?
Physiotherapy is often recommended for desk workers who are dealing with aches and pains, they can also teach you how to avoid it in the future by:
- Stretching and Strengthening: A physiotherapist will give you a personalised set of exercises to help strengthen the muscles that support you during long working hours. By strengthening your core and back muscles, along with stretching your neck and shoulders, can make a huge difference in reducing tension.
- Manual Therapy: Sometimes, your muscles get so tight that you need more than just stretching. Physiotherapists use hands-on techniques, like massage or joint mobilizations, to loosen up stiff muscles and get things moving again.
- Ergonomics: Your workspace setup might be contributing to your discomfort without you even realizing it. Physiotherapists can help you make small changes, like adjusting your chair height, or the position of your desk, to reduce strain on your body.
Preventing the problem:
While physiotherapy is a great way to address present aches and pains, prevention is always the best treatment. Here are a few suggestions that your physiotherapist may recommend to keep your body safe while working at a desk:
- Take breaks: It can be easy to forget to step away from your desk. A common strategy to help regulate breaks between works is the 20-20-20 rule: every 20 minutes, take a 20-second break, and look at something 20 feet away.
- Stretch during the Day: Stretching doesn’t have to take long to benefit your body. Focus on your neck, shoulders, wrists, and back. Try some basic stretches like shoulder rolls or neck tilts to prevent stiffness.
- Ergonomic desks: Your chair should support your lower back, and your feet should be flat on the floor. Your computer screen should be at eye level, and your keyboard should be at a height that lets you type comfortably without straining your wrists.
- Stay Active: The more you move, the better your body will handle long hours at a desk. Regular exercise can be something as simple as walking, or even some strength training will help to strengthen your muscles.
When to See a Physiotherapist?
If you’ve tried adjusting your posture and taking breaks, but you’re still dealing with constant pain, this is a good time to see a physiotherapist. They can design a customised plan to handle injury-specific symptoms and the earlier you seek help, the better the results.
Final Thoughts:
Desk work is a common cause of discomfort but with the help of physiotherapy you can begin to help symptoms like stiffness and discomfort but it’s also about being proactive. With regular movement and guidance from a physiotherapist, you can reduce your risk of injury and keep your body feeling healthy.
George Block
BSc Sports Rehabilitation