Why desk work can lead to pain
Long hours at a screen can quietly add up to big problems. Desk jobs often involve prolonged sitting, repetitive mouse and keyboard use, and a workday that passes with barely a stretch. Over time, that combination can drive chronic pain in the back, neck, shoulders and wrists. The good news? With better ergonomics, daily desk exercises, and timely physiotherapy, you can stay comfortable and productive.
Most office set-ups encourage stillness. When you sit for long periods, muscles fatigue and joints stiffen; slouching or craning towards a laptop loads the spine and neck; and small, repeated movements (typing, scrolling) irritate tendons around the forearm and wrist. The NHS also notes that too much sitting slows metabolism and is linked with a range of health issues – another reason to break up long stretches at your desk. Read the NHS guidance on sedentary time.
Common pain patterns in office workers
- Lower back pain & sciatica: Often related to sustained flexed sitting or poorly positioned screens. See our dedicated pages for back pain and practical tips in our blog Lower Back Pain: 6 Proven Techniques for Office Workers.
- Neck and shoulder pain (“tech neck”): Caused by forward-head posture and hunching over devices. Learn more about symptoms and treatment on Head & Neck Pain.
- Wrist, hand and forearm pain: Repetition, tense shoulders, and awkward wrist angles can trigger tendinopathy or carpal-tunnel-type symptoms.
- Headaches: Often linked to neck stiffness, eye strain and poor workstation height.
Ergonomics and workplace assessments
A few millimetres at your workstation can make a big difference. At Advantage Physiotherapy we provide tailored advice and workplace ergonomics assessments as part of our physiotherapy treatments in clinic or on site. Core principles:
- Chair: Hips level with (or slightly above) knees; feet supported; backrest supporting the natural curve of your lower back.
- Screen: Top of the monitor roughly at eye level and an arm’s length away. Use a laptop stand if needed.
- Keyboard & mouse: Close to the body with elbows ~90°. Keep wrists neutral; avoid resting heavily on wrist supports.
- Breaks: Micro-breaks every 30–60 minutes. Stand, change posture, or do one of the quick exercises below. The key is variety, not a single “perfect” position.
If you’re unsure where to start, ask our team about a structured workplace assessment. We’ll measure, adjust, and leave you with a clear action plan to follow.
Ten quick desk exercises (2–3 minutes each)
Sprinkle these throughout your day. Stop if anything causes sharp pain.
- Neck rotations: Slow look-over-shoulder turns x5 each side.
- Chin tucks: Draw chin gently back to lengthen the neck (not down). Hold 3–5 seconds x10.
- Scapular retractions: Gently squeeze shoulder blades back and down. Hold 5 seconds x10.
- Pectoral doorway stretch: Forearms on the frame, step through for 20–30 seconds.
- Thoracic extension over chair back: Hands behind head, extend upper back x8–10.
- Seated lumbar rocks: Tilt pelvis forward/back to “wake up” your spine x10.
- Wrist flexor/extensor stretches: 20 seconds each side, each direction.
- Nerve glides (median): Arm out, wrist back, gently side-tilt head away x5 each side.
- Hamstring sliders (seated): Heel out, knee straight, sit tall; slide in/out x10 each leg.
- Ankle pumps & calf raises: Keep circulation moving; 30–45 seconds.
Pair movement breaks with routines you already do – phone calls, calendar reminders, water refills.
How physiotherapy helps prevent and manage long-term pain
Early, targeted care can stop a niggle becoming a long-term issue. At Advantage Physiotherapy, we combine:
- Comprehensive assessment: We identify the true drivers joint stiffness, muscle imbalance, sensitised nerves, workload spikes, or ergonomics.
- Hands-on treatment: Joint mobilisation, soft-tissue techniques and, where appropriate, modalities to calm pain and restore movement.
- Individual exercise plans: Strength, mobility and pacing strategies you can actually fit into a busy workday.
- Ergonomic coaching: Practical tweaks to your set-up and habits, reinforced with simple desk exercises you’ll keep using.
- Education & relapse prevention: We’ll explain what’s happening and how to spot early warning signs so you can stay ahead of flare-ups.
Want office-specific tips you can apply today? Try our blog Lower Back Pain: 6 Proven Techniques for Office Workers for quick wins you can implement between meetings.
Why early intervention matters
Addressing problems early improves comfort, reduces time off work, and often leads to fewer physio sessions overall. Small changes such as changing your screen height, taking daily micro-breaks and completing two strength exercises a day make a big difference. Many clients also report clearer focus and better sleep once their neck and back settle, which can improve productivity and mood.
When to seek help
- Pain that persists beyond a couple of weeks or repeatedly flares with work.
- Numbness, tingling or weakness in the arm/hand or leg/foot.
- Headaches linked to desk time.
- Pain that affects sleep, mood or performance.
You don’t need to “wait and see.” Booking with a physiotherapist early can shorten recovery and keep you working comfortably.
Ready to feel better at your desk?
If desk jobs are taking a toll, we’re here to help. Book an appointment online, request a workplace assessment, or ask for a personalized pain management plan.
Let Advantage Physiotherapy assess your set-up, tailor your desk exercises, and build a plan that tackles chronic pain at its source so you can work, move, and live with confidence.