If you spend long hours at a desk, on a computer or looking down at your phone, there is a good chance your body is feeling the effects.
With the increase in desk-based work, screen use and time spent on devices, more people are experiencing neck tension, headaches, upper back tightness and lower back discomfort related to prolonged sitting and sustained postures.
Tight neck and shoulders, upper back tension, lower back aching and headaches that build throughout the day are all common signs of physical strain associated with modern work and lifestyle habits.
The good news is that treatment, movement and small changes to your daily routine can often make a meaningful difference.
Common symptoms we see
- Tight, aching neck and shoulders
- Upper back tension and pain between the shoulder blades
- Lower back pain from prolonged sitting
- Headaches that build through the day
- Stiffness or restricted movement in the neck
- Jaw clenching or jaw tension associated with stress
- Tingling or numbness in the hands or arms from sustained postures
How we can help
Massage
Remedial massage can help reduce the muscle tension that builds up from sustained postures and repetitive desk-based work. Treatment may focus on the neck, shoulders, upper back and other areas affected by prolonged sitting or screen use.
Regular massage may help improve comfort, reduce stiffness and support movement during periods of ongoing physical strain. Learn more about massage
Chiropractic
Chiropractic assessment may help identify areas of stiffness, restricted movement and musculoskeletal tension associated with prolonged sitting and desk-based work.
Treatment may include gentle joint techniques, mobilisation, soft tissue work and movement-based rehabilitation tailored to your individual presentation. Elijah may also provide advice around stretching, strengthening, movement habits and workstation setup to help reduce strain associated with prolonged sitting and screen use. Learn more about chiropractic
Dry Needling
For areas of ongoing muscle tension, particularly through the neck, shoulders and upper back, dry needling may help address tightness and trigger points that are difficult to release with hands-on treatment alone.
Dry needling is commonly used alongside massage and other manual therapies depending on your symptoms and individual needs. Learn more about dry needling
Acupuncture
Postural pain often overlaps with stress-related muscle tension and fatigue. Acupuncture may help support relaxation, physical comfort and stress-related tension, and is commonly used alongside other manual therapies. Many clients also find it helpful for headaches and neck tension associated with prolonged desk work. Learn more about acupuncture
Naturopathy
If postural tension is persistent, broader lifestyle, recovery or stress-related factors may also be contributing. Our naturopath Anthony provides online consultations focused on nutrition, stress management, sleep and general wellbeing support.
Recommendations are tailored to the individual and may include dietary guidance, practitioner-only supplements and practical lifestyle strategies where appropriate. Learn more about naturopathy
Practical tips for your desk setup
Your practitioner can advise you on ergonomics specific to your situation, but here are some general tips:
- Screen at eye level. Your screen should be roughly at eye height so you are not looking up or down for extended periods.
- Chair support. Your chair should support your lower back. If it does not, a lumbar support cushion can help.
- Feet flat on the floor. Or use a footrest if your chair is too high.
- Elbows at 90 degrees. When typing, your forearms should be roughly parallel to the floor.
- Take regular breaks. Get up and move for a few minutes every 30 to 45 minutes. Set a reminder if you need to.
- Phone use. Try to bring your phone up to eye level rather than looking down at it for extended periods.
The information on this page is general in nature. If you have a serious, worsening or persistent condition, please consult your GP or specialist. Our practitioners will take a health history, discuss your individual situation and obtain your consent before treatment begins.
