Physical Therapy at Work: Beating Desk (and Job) Pain

When most people think of physical therapy, they imagine treatment tables and exercise bands in a clinic. But physical therapists do much more than that. Many are deeply involved in ergonomics - the science of designing workspaces, tools, and tasks to better fit the people using them. The goal? To reduce discomfort, prevent injuries, and make work feel better on your body.

Whether it’s in manufacturing, healthcare, retail, or a typical office setting, physical therapists assess how people move, lift, stand, and sit - and then help adjust those activities to minimize strain. That might mean workstation tweaks, proper body mechanics training, or personalized strengthening and flexibility programs that match the physical demands of the job.

And one of the most common culprits behind work-related pain? Sitting at a desk all day. Whether you're at home or in the office, poor posture and repetitive movements can leave you stiff, sore, and at risk for long-term issues.

\Poor Posture → Real Pain

A day full of slouching, awkward reaching, or hunching over your laptop can lead to:

Neck and shoulder tension
Mid back pain
Lower back pain
Hip tightness
Wrist and forearm strain
Tension headaches

What You Can Do Today

You don’t need a complete office remodel to feel better. A few simple changes can go a long way:

Move More (Even a Little Helps)

Long hours in the same position reduce circulation and increase stress on joints and muscles. Try:

Standing up and walking around for 30 seconds every hour
Rolling your shoulders forward and backward
Turning your head side to side or nodding up and down
Moving your back and stretching your arms and legs right at your desk

Set Up Your Desk to Work for You

A well-arranged workspace supports better posture and reduces strain:

Adjust your chair so your hips and knees form 90-degree angles
Use armrests to sit comfortably close to your desk
Keep your keyboard just below elbow level
Position your monitor directly in front of you and at eye level

When to Call in a Pro

While these tips can be helpful for many, everyone’s body and work setup is different. If you’re already experiencing discomfort - or simply want to prevent future issues - a physical therapist can help. We’ll assess your posture, evaluate your workstation, and create a personalized plan that fits your body and the demands of your job.

Ready to Work (and Feel) Better?

Let us help you create a workspace that works for you. Contact us today to schedule an ergonomic assessment or physical therapy session.

References

Research:

Prall J, Ross M. The management of work-related musculoskeletal injuries in an occupational health setting: the role of the physical therapist. J Exerc Rehabil. 2019 Apr 26;15(2):193-199. doi: 10.12965/jer.1836636.318. PMID: 31111000; PMCID: PMC6509454.
Philip Fabrizio, Ergonomic Intervention in the Treatment of a Patient With Upper Extremity and Neck Pain, Physical Therapy, Volume 89, Issue 4, 1 April 2009, Pages 351–360, https://doi.org/10.2522/ptj.20080209
Ardalan Shariat, Joshua A. Cleland, Mahmoud Danaee, Mehdi Kargarfard, Bahram Sangelaji, Shamsul Bahri Mohd Tamrin, Effects of stretching exercise training and ergonomic modifications on musculoskeletal discomforts of office workers: a randomized controlled trial, Brazilian Journal of Physical Therapy, Volume 22, Issue 2, 2018,Pages 144-153, ISSN 1413-3555, https://doi.org/10.1016/j.bjpt.2017.09.003.