PHYSIOMOTIVEWhy desk work hurts
Your body is built to move. Staying in one position for hours loads the same muscles and joints without a break, and the neck, shoulders, lower back and hips take the strain. Poor posture gets the blame, but long unbroken sitting matters at least as much as the exact position.
Many people in Kharadi sit for eight hours or more, then add a commute and phone use in the evening. Pain usually builds up gradually and often settles over the weekend, which is a clue that work is the trigger.
Problems we commonly see
- Stiff, aching neck and tension-type headaches (neck pain)
- Tight shoulders and a rounded upper back
- Lower back pain that builds across the working day (back pain)
- Tingling or heaviness in the arm or hand
- Wrist and forearm discomfort from keyboard and mouse use
- Stiff hips and tight thighs from sitting
A quick workstation check
- Screen: top of the display near eye level and about an arm's length away
- Laptop: use a stand or a stack of books, with a separate keyboard and mouse
- Chair: back supported, feet flat on the floor, hips and knees comfortably bent
- Arms: elbows close to your sides, forearms supported, wrists in a neutral line
- Phone: lift it towards eye level instead of dropping your head to it
- Movement: stand, walk or stretch for a minute or two every 30 to 45 minutes
How we help
We look at how you sit, how your neck, shoulders, spine and hips move, and how you actually work. You are welcome to bring a photo of your desk set-up, and we will go through it with you.
- Hands-on treatment to ease tight muscles and stiff joints
- Exercises to strengthen the deep neck muscles, shoulder blade muscles, hips and core
- Simple desk-friendly movement breaks
- Low-cost fixes to your set-up before you spend on new furniture
- A plan to stop the pain returning, including for work-from-home set-ups
When to see a doctor first
Physiotherapy is not right for every problem. Get medical attention promptly if you have any of these:
- Weakness or numbness in an arm or leg that is persistent or getting worse
- Neck pain with a sudden severe headache, vision changes or trouble speaking
- Chest, jaw or arm pain together with breathlessness or sweating. Call 112 or go to the nearest hospital
- Pain that wakes you at night and does not change with position or movement
- Fever, unexplained weight loss, or a history of cancer along with new pain
Frequently asked questions
Do I need an expensive ergonomic chair?
No. A good chair helps, but set-up and regular movement matter more. We suggest low-cost fixes first, such as a laptop stand, an external keyboard and a rolled towel for back support.
How often should I take a break from sitting?
Aim to change position every 30 to 45 minutes. A minute or two of standing, walking or stretching is enough, and it adds up over the day.
Does a standing desk solve the problem?
Standing all day brings its own strain. Alternating between sitting, standing and moving works better than any single position.
I work from the sofa or bed. Can you still help?
Yes. Even a small change, such as using a table and chair for most of the day, makes a difference. We will work with the space you have.
How many sessions will I need?
It depends on how long you have had the problem and how it responds. After the first assessment you get a plan with a realistic time frame, reviewed as you improve.