If you spend the majority of your day tethered to a desk, you’ve likely felt the physical toll of a sedentary workday. From the dull ache in your lower back to the persistent tension in your neck and shoulders, these symptoms are often the body’s response to prolonged stillness. Nearly 4 in 10 office workers experience lower back pain, a figure that highlights just how taxing a “low-impact” desk job can actually be on the human frame.
At Richmond Blundell Physiotherapy & Sports Injury Clinic in Richmond, BC, we specialize in breaking the cycle of chronic desk-related discomfort. These aches rarely resolve on their own if the daily environment remains the same; however, they are highly treatable when you address the mechanics of how you sit, stand, and move.
Why Desk Jobs Cause Pain in the First Place
Your body is built for movement, not prolonged stillness. When you sit for hours at a time, several stressors stack up. Prolonged sitting places continuous load on the lower back and limits joint movement. Forward head posture increases strain through the neck and upper back. Rounded shoulders overload muscles that were never meant to work all day without a break.
Other common contributors include:
- Poor workstation setup
- Repetitive mouse and keyboard use
- Infrequent movement breaks
Over time, these factors can lead to low back pain, neck stiffness, headaches, shoulder irritation, and even nerve-related symptoms like tingling or numbness in the arms or hands. Considering that four out of five adults experience back pain at some point in their lives, it’s no surprise that desk work plays a major role.
Common Desk Job Injuries Physiotherapy Treats
Physiotherapy for office workers focuses on the areas that absorb the most stress from sitting and screen time.
Neck and Upper Back Pain
Forward head posture places increased load on the cervical spine. Over time, this leads to stiff joints, tight muscles, reduced mobility, and frequent tension headaches. Research indicates that targeted deep-neck flexor training and upper-body strengthening are significantly more effective for long-term relief than stretching alone. By improving the endurance of these muscles, your neck can better tolerate the demands of looking at a screen for several hours
Low Back Pain
Mechanical low back pain often develops when spinal joints and muscles are held in one position for too long. Weak core and hip muscles add extra strain, making flare-ups more likely.
Modern evidence suggests that the “best” posture is simply your next posture; the goal is to introduce movement variety rather than finding one perfect way to sit. Strengthening the posterior chain (glutes and back muscles) helps redistribute the load that otherwise settles in the lower lumbar spine.
Shoulder and Arm Pain
Rounded shoulders can irritate rotator cuff tendons and restrict shoulder movement. Repetitive computer use may also contribute to elbow, wrist, and hand discomfort.
How Physiotherapy Helps Desk Job Pain
Physiotherapy is not just about short-term pain relief. It focuses on addressing the underlying causes so discomfort doesn’t keep returning.
Restoring Movement and Mobility
Stiff joints need movement to recover. Physiotherapy uses hands-on techniques and guided exercises to improve motion through the spine, shoulders, and hips.
Building Strength Where It Matters
When postural muscles are weak, other tissues are forced to compensate. Targeted strengthening helps your body support itself throughout the workday. Common focus areas include:
- Deep neck flexors
- Upper back and shoulder stabilizers
- Core and glute muscles
Increasing the strength of the scapular stabilizers helps maintain a healthier space for the shoulder tendons to move. Addressing the mobility of the mid-back (thoracic spine) is also crucial, as it provides the necessary foundation for comfortable arm and shoulder function during desk work.
Practical Ergonomic Education
You learn how to adjust your workstation in a way that fits your body. Small changes to screen height, chair position, or keyboard placement can significantly reduce daily strain.
Pain Relief Strategies
Depending on your presentation, treatment may include soft tissue therapy, joint mobilization, IMS, shockwave therapy, and exercise-based rehab to calm irritated tissues and improve function.
Simple Tips You Can Use at Work Today
Physiotherapy works best when paired with supportive daily habits. Helpful desk-friendly strategies include:
- Changing position every 30 to 45 minutes
- Taking short standing or walking breaks
- Gently stretching the chest and upper back
- Keeping the screen at eye level
- Sitting with feet supported and hips relaxed
Consistent movement throughout the day is one of the most effective tools for reducing desk job pain.
When Should You See a Physiotherapist?
You should consider booking an assessment if your pain:
- Lasts longer than a few weeks
- Is worsening instead of improving
- Causes headaches, arm pain, or tingling
- Interferes with sleep or work
Early care often leads to faster relief and reduces the risk of long-term issues.
Desk Job Pain Does Not Have to Be Your Normal
Office work doesn’t have to come with constant discomfort. With the right care, you can sit, work, and move without pain dominating your day. If you are dealing with desk job pain and live or work in Richmond, BC, the team at Richmond Blundell Physiotherapy & Sports Injury Clinic is here to help you move better, feel stronger, and work more comfortably.