Is Your Desk Job Giving You Aches and Pains?

Neck pain, tight shoulders, stiff hips, and a sore lower back — sound familiar?



If you spend most of your day sitting at a desk, you're not imagining these aches. They’re some of the most common issues we treat here at Back on Track Sports Physiotherapy in Glen Iris. There’s plenty you can do to feel better — and prevent things from getting worse.

Our bodies aren’t designed to sit in one position for hours. But between meetings, emails and deadlines, that’s exactly what happens.

When you sit too long:

• Your posture changes — slouching, hunching or leaning forward
• Certain muscles tighten (like your chest and hip flexors)
• Other muscles switch off (like your glutes and core)
• You start to feel tension, stiffness or pain — especially in the neck, back and shoulders

Add in poor desk setup or repetitive movements like typing and mouse use, and your body can start to feel unhappy.

Signs Your Body Isn’t Coping

If you notice any of these, your desk setup or posture could be contributing factors:

• Sore neck at the end of the day
• Aching lower back
• Tightness across your shoulders
• Headaches that start around your temples or behind your eyes
• Tingling or pain in your wrists or forearms

These are signs your body is under strain — but they’re also signs that it’s time to do something about it.

How Physio Can Help

You don’t have to live with daily discomfort. Physiotherapy can help reduce your pain, improve your posture, and keep you moving well — no matter how many hours you spend at your desk.



At Back on Track, your physio will:

• Assess how your body is moving
• Identify tight, weak or overworked muscles
• Provide hands-on treatment (like soft tissue massage, joint mobilisation & movement based therapy)
• Give you simple, targeted exercises to build strength and flexibility
• Offer practical advice to improve your desk setup and work habits

Everyone’s workday looks different — so your physio treatment should too.

Easy Tips to Try Today

✅ Get up often
Stand up and move every 30–60 minutes, even a short stretch break helps.

✅ Set up your screen properly
Your eyes should be level with the top third of your screen — no hunching.

✅ Support your lower back
Use a small cushion or rolled towel behind your lower back to stay upright.

✅ Stretch tight areas
Neck, shoulders, hip flexors and chest need regular movement — your physio can show you how.

✅ Strengthen the right muscles
Glutes, core and upper back muscles are key to good posture. A few targeted exercises make a big difference.

You Don't Have to Put Up With Desk Pain

Pain isn’t just part of the job — and it doesn’t have to be your new normal.

Whether you’re in an office or working from home, we can help you move better, feel better, and stay on top of your work — without your body paying the price.

📍 Visit us at 19–21 High Street Glen Iris
🕒 Open 7 days a week
💻 Book online at www.backontracksportsphysiotherapy.com.au
📞 Or call 03 9813 8852 — and let’s get your body back on track.