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Physiotherapy for Desk Workers and Remote Professionals.

  • Writer: Bankstown Physiotherapy
    Bankstown Physiotherapy
  • Oct 14
  • 3 min read

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The way we work has changed a lot. Many of us now spend most of the day on laptops, at standing desks, or in video meetings instead of moving around an office. While working from home or at a desk can be convenient, it also has a downside because our bodies are not made to sit still for long periods.

Neck stiffness, sore backs, and tight shoulders are now very common. That is why more people are turning to physiotherapy to relieve pain and improve posture. Physiotherapy can help you stay healthy, comfortable, and productive whether you work from home or in

the office.


Here are 10 Physiotherapy Tips for Desk Workers and Remote Professionals!


1. Move Regularly

Your body is made to move. Try to stand up and walk around for one or two minutes every half hour. Even short movements such as walking to get water or standing while taking a call help keep your muscles active.Try this: Stand up, stretch your arms overhead, and roll your shoulders backward ten times before sitting again.

Illustration of a woman demonstrating arm stretching exercises, raising arms overhead and bending elbows, on a plain background.

2. Sit Tall

Good posture keeps your spine healthy and reduces tension. Sit with your back straight, shoulders relaxed, and your chin slightly tucked in. Avoid leaning forward toward the screen.Exercise: Try a chin tuck. Sit tall, look straight ahead, and gently pull your chin back as if making a double chin. Hold for five seconds and repeat ten times to strengthen your neck muscles.

Two profile drawings of a man. Right image has a blue arrow showing a head posture adjustment backward.

3. Adjust Your Screen

Your eyes should be level with the top of your screen. If the monitor is too low, place a few books or a stand under it. This helps you keep your head in a neutral position and reduces neck strain.Tip: Keep your screen about an arm’s length away to protect your eyes.


Person sitting at a desk, correct ergonomic position. Lines show normal and maximum line of sight to monitor. Orange chair, gray background.

4. Support Your Lower Back

Your lower back needs support to keep its natural curve. Use a small cushion, a rolled towel, or a lumbar pillow behind your lower spine. This helps you stay upright and reduces back fatigue.Exercise: Try seated pelvic tilts. Sit tall, tilt your pelvis forward to arch your lower back slightly, then tilt backward to round your back. Repeat this ten times to loosen your spine.

Diagram showing two postures: A) person slouching with curved spine, B) person sitting upright with straight spine. Background is blank.


5. Keep Your Feet Flat

Your feet should rest flat on the floor with your knees bent at about ninety degrees. This keeps your hips and lower back comfortable. If your feet do not touch the floor, use a footrest or a small box for support.


Person sitting on a red office chair with leg angles labeled 90° and 100-110°. Flat foot, bright yellow and pink background.

6. Relax Your Shoulders and Arms

Keep your elbows close to your body and your wrists straight while typing. Relax your shoulders so they do not lift toward your ears.Exercise: 

Illustration of a muscular back with red arrows pointing to the arms. Red lines highlight the muscles, suggesting exercise.

7. Stretch During the Day

Short stretch breaks release tension and help you feel refreshed.Try this routine:

  • Neck stretch: Gently tilt your head toward one shoulder and hold for fifteen seconds on each side.

  • Chest stretch: Clasp your hands behind your back and lift your arms slightly to open your chest.

  • Upper back stretch: Interlock your fingers in front of you and push your hands forward, rounding your shoulders.

Repeat these stretches every couple of hours to stay loose and energised.


8. Strengthen Your Core

A strong core supports your spine and helps prevent back pain. You can strengthen it even while sitting at your desk.Try these exercises:

  • Seated knee lifts: Sit tall and lift one knee toward your chest, hold for three seconds, then lower. Repeat ten times on each side.

  • Bridge: Lie on your back with your knees bent and feet flat. Lift your hips up, hold for five seconds, and lower slowly. Repeat ten times.

    Illustration of a person doing seated leg lifts on a chair. Two positions shown: legs down and legs raised.

9. Check Your Work Setup

Your workstation should suit your body, not the other way around. Keep your keyboard and mouse close so you do not have to reach. Your chair should give your back good support and allow your elbows to rest near your sides. A physiotherapist can check your desk setup and show you how to adjust it properly.


10. Listen to Your Body

Pain, stiffness, or tingling are signs that your body needs attention. Take short breaks, change your position, and if discomfort continues, see a physiotherapist. Early help can prevent long-term issues and keep you feeling your best.



 
 
 

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