Everyday physiotherapy

Posture, Neck Pain and Physiotherapy for Desk Workers

Long hours at a desk can leave the neck and shoulders feeling stiff or overloaded. A few practical changes can make movement more regular and comfortable.

Posture is not one fixed position

There is no single perfect posture to hold all day. Comfort usually improves when the body changes position regularly. Place the screen near eye level, keep the keyboard close, support the feet and adjust the chair so the shoulders can relax.

Use movement breaks

Every 30 to 45 minutes, stand up, walk briefly or perform gentle shoulder and neck movements that feel comfortable. A physiotherapist can assess strength, mobility and work habits, then suggest exercises that fit the person’s symptoms rather than handing out a generic routine.

When to seek assessment

Persistent pain, arm tingling, weakness, severe headache, balance changes or symptoms after an injury should be assessed by a qualified clinician. Get urgent care for sudden weakness, speech difficulty or chest pain.