Health Tips

Back and neck pain from desk work: simple habits that help, and when to see a physiotherapist

Long hours at a desk, on a laptop or on a phone are one of the most common causes of back and neck pain. The good news is that most of this pain improves with small changes to how you sit and move.

Why desk work causes pain

Sitting still in one position for long periods tires the muscles that hold you upright. Looking down at a laptop or phone puts extra strain on the neck. Over weeks and months this can lead to stiffness, aching, headaches and pain between the shoulder blades.

Set up your workspace

• Screen at eye level. The top of the screen should be roughly level with your eyes. If you use a laptop, raise it on a stand or books and use a separate keyboard and mouse.
• Feet flat. Rest your feet flat on the floor or on a footrest, with your knees at about hip height.
• Back supported. Sit back in the chair so your lower back is supported. A small cushion or rolled towel can help.
• Elbows relaxed. Keep your elbows close to your body and your shoulders relaxed, not hunched.
• Phone up. Hold your phone closer to eye level instead of bending your neck down.

Move more often

The best posture is the next one. Change position often:

• Stand up and move every 30 to 45 minutes, even for a minute or two.
• Take calls standing or walking where you can.
• Try gentle stretches during the day: slowly turn your head side to side, roll your shoulders backwards, and stand and lean gently back with your hands on your hips.

Stop any stretch that causes sharp pain.

When to see a physiotherapist

Book a physiotherapy assessment if:

• pain lasts more than one to two weeks, or keeps coming back
• pain stops you from working, sleeping or exercising
• you have stiffness that is not improving
• you want a plan to prevent the pain from returning

A physiotherapist will assess how you move, find what is causing the pain and give you treatment and exercises to follow at home.

When to see a doctor urgently

See a doctor the same day if back or neck pain comes with:

• numbness, tingling or weakness in the arms or legs
• loss of control of the bladder or bowels, or numbness around the groin (this needs emergency care)
• fever, unexplained weight loss, or pain that is worse at night
• pain after a fall or accident

Physiotherapy at Kileleshwa Medical Plaza

The plaza’s physiotherapy unit offers manual therapy, soft tissue mobilisation, myofascial release, traction and spinal decompression, chiropractic therapy, pelvic floor physiotherapy, cupping, kinesio taping, heat and cold therapy, TENS and ultrasound therapy, and physiotherapy at home. You do not need a referral. Book a physiotherapy assessment or message us on WhatsApp.

This article is general information and does not replace advice from your own doctor or physiotherapist.