If you spend most of your workday sitting at a desk, you already know how it can quietly wear on your neck, shoulders, and lower back. The good news: both physiotherapy and a few simple ergonomic adjustments can make a meaningful difference.

Why Desk Work Causes So Much Pain

Prolonged sitting, forward head posture from looking at a screen, and repetitive keyboard or mouse use all place sustained, low-level strain on the neck, upper back, and wrists — strain that adds up over months and years even without a single specific injury.

Common Desk-Related Complaints

Our physiotherapy team regularly treats “tech neck,” upper back and shoulder tension, lower back pain from prolonged sitting, and wrist or forearm pain related to repetitive computer use.

How Physiotherapy Helps

Treatment typically combines manual therapy to relieve accumulated muscle tension with targeted strengthening exercises for postural muscles that weaken from prolonged sitting — plus practical movement strategies you can build into your actual workday, not just a gym routine you’ll never stick to.

A Quick Ergonomics Checklist

A few changes can meaningfully reduce strain between appointments: set your monitor so the top of the screen is at eye level, keep your elbows close to your body at roughly a right angle while typing, and aim to stand or move for a minute or two every 30-45 minutes rather than sitting for hours straight.

Tired of Desk-Related Pain?

If sitting all day has caught up with your body, learn more about our physiotherapy services or book an assessment with our Hamilton clinic.