Physiotherapy for Desk Pain: 5 Everyday Fixes

Long hours at a desk can lead to neck stiffness, shoulder tension and lower back pain, but small changes often make a big difference.

Start with posture resets every 30 to 45 minutes, keep both feet supported, and position your screen at eye level to reduce strain through the neck and upper back.

A physiotherapy-led plan can include mobility work, strength for postural muscles and pacing advice so symptoms settle without stopping your routine.

If pain persists, spreads, or affects sleep, seek a tailored assessment so your programme matches your body and work setup.