Introduction
Does your back ache after long hours at your desk? Do you feel tension in your neck and shoulders after a day of staring at a screen? If you work a desk job, you’re not alone!
Sitting for extended periods, poor posture, and improper desk setup can lead to chronic pain, stiffness, and even long-term musculoskeletal issues. The good news? Physiotherapy can help!
At Sparsh Physiotherapy Centre, we specialize in treating and preventing work-related pain, helping you stay pain-free and productive.
Common Work-Related Pain Problems & How Physiotherapy Can Help
Neck & Shoulder Pain (“Tech Neck”)
Causes: Slouching, looking down at screens, hunching over the keyboard
Symptoms: Stiffness, tension headaches, sharp pain in shouldersHow Physiotherapy Helps:
1. Neck mobility exercises to release stiffness
2. Posture correction techniques
3. Strengthening exercises to prevent future painLower Back Pain from Prolonged Sitting
Causes: Poor lumbar support, weak core muscles, sitting for long hours
Symptoms: Dull or sharp pain in the lower back, stiffness, difficulty bending
How Physiotherapy Helps:
1. Core strengthening exercises for better spinal support.
2. Manual therapy to relieve tension and improve flexibility.
3. Advice on ergonomic sitting posture and lumbar support.Wrist & Hand Pain (Carpal Tunnel Syndrome)
Causes: Repetitive typing, improper wrist positioning, excessive mouse use.
Symptoms: Tingling, numbness, wrist pain, weak grip strength.How Physiotherapy Helps:
1. Wrist mobility and strengthening exercises.
2. Nerve gliding techniques to ease tension.
3. Proper wrist positioning advice for typing and mouse use..Eye Strain & Headaches
Causes: Staring at screens for long periods, poor screen brightness, incorrect monitor height
Symptoms: Blurred vision, dry eyes, tension headaches, fatigueHow Physiotherapy Helps:
1. Posture training to reduce neck strain.
2. Workplace ergonomic recommendations to minimize eye strain.
3. Breathing and relaxation exercises for headache relief.
Quick Ergonomic Fixes to Reduce Work-Related Pain
- Adjust Your Chair: Keep your feet flat on the ground with knees at 90 degrees.
- Screen at Eye Level: Raise your monitor to avoid neck strain.
- Take Breaks: Stand up, stretch, or walk for 5 minutes every hour.
- Wrist Positioning: Keep your wrists straight while typing—not bent up or down.
- Support Your Lower Back: Use a small pillow or ergonomic chair support.
How Physiotherapy at Sparsh Physiotherapy Centre Can Help You
- Personalized Treatment Plans – Tailored exercises to target your pain.
- Workplace Ergonomics Advice – Adjustments to make your office setup pain-free.
- Strength & Postural Training – Long-term relief through core and posture exercises.
Say Goodbye to Desk Job Pain!
- Don’t let your work affect your health! With physiotherapy, you can prevent pain, improve posture, and work comfortably.
- Book an appointment at Sparsh Physiotherapy Centre today and take the first step toward a pain-free workday!
Call Now: 📞 94253-39806
