How Physiotherapy Helps with Workplace Ergonomic Pain

Workplace-related pain is more common than ever in today’s digital, desk-bound world. Whether you're spending long hours at a computer, standing on your feet all day, or doing repetitive tasks, ergonomic issues in the workplace can lead to persistent discomfort and even long-term injury.

Physiotherapy plays a vital role in both treating and preventing ergonomic pain, helping workers of all industries reduce strain, improve posture, and optimise how their body moves throughout the workday. This blog explores the most common types of workplace pain, what causes them, and how physiotherapy can help you feel and function better.

Common Types of Ergonomic Pain

Ergonomic pain develops when the body is placed under repetitive strain or held in poor postures for extended periods. Over time, this can lead to soft tissue overload, inflammation, nerve irritation, or joint dysfunction. The most common types of workplace pain include:

1. Neck & Shoulder Pain

Often caused by prolonged screen use, slouched posture, or monitor height issues. Muscles such as the upper trapezius and levator scapulae may become tight, fatigued, or painful.

2. Lower Back Pain

Sitting for long hours, especially in unsupportive chairs, compresses the lumbar spine and weakens the core and gluteal muscles. Even standing jobs can cause low back pain due to prolonged loading and poor alignment.

3. Wrist & Hand Pain

Typists and manual workers may experience carpal tunnel syndrome, tendonitis, or other repetitive strain injuries (RSIs), especially if ergonomics are poorly adjusted.

4. Hip Pain

Tight hip flexors from prolonged sitting or poor pelvic alignment during standing or lifting can contribute to hip or lower back discomfort.

5. Knee & Leg Fatigue

Physical jobs may cause joint or muscle fatigue in the legs, particularly without proper footwear or flooring.

What Causes Ergonomic Pain?

Ergonomic pain is rarely caused by one factor—it usually arises from a combination of poor posture, repetitive movement, muscle imbalance, and insufficient breaks. Some common contributors include:

• Desk height or monitor not aligned with eye level

• Unsupported lower back or no lumbar support

• Poor wrist alignment during typing

• Carrying heavy loads without a proper lifting technique

• Standing/walking on hard floors for long periods

• Inadequate breaks from repetitive tasks

• Stress and tension, which can increase muscle tightness

Over time, these seemingly small issues can lead to persistent musculoskeletal problems.

How Physiotherapy Can Help

Physiotherapists are movement and musculoskeletal health experts. When treating workplace pain, their focus is on assessing posture, identifying muscular imbalances, relieving symptoms, and building strength and endurance to support your daily work needs.

Here’s how a physiotherapist can help:

1. Thorough Postural and Movement Assessment

A physiotherapist will assess how you sit, stand, move, and perform job-specific tasks. They’ll identify:

• Postural imbalances (e.g. rounded shoulders, anterior pelvic tilt)

• Muscle weakness or tightness

• Ergonomic risk factors in your work environment

This assessment forms the basis of a tailored treatment plan to correct movement patterns and reduce load on strained areas.

2. Manual Therapy for Pain Relief

If you're experiencing pain, hands-on treatments such as:

• Joint mobilisation

• Soft tissue massage

• Myofascial release

• Dry needling (when appropriate)

These techniques help reduce muscle tension, improve circulation, and provide short-term relief while long-term strategies are implemented.

3. Ergonomic Advice and Workplace Modifications

Physios can provide detailed ergonomic advice specific to your workplace. For example:

• Ideal monitor and desk height

• Correct positioning of the mouse and keyboard

• Footrest use

• Standing desk best practices

• Advice on supportive footwear or anti-fatigue mats

Simple changes in workstation setup can often make a big difference in how you feel throughout the day.

4. Individualised Exercise Programs

Physiotherapy involves building resilience and support for the areas under repetitive strain. Your physio will prescribe exercises to:

• Strengthen weak postural muscles (e.g. core, glutes, scapular stabilisers)

• Stretch tight areas (e.g. chest, hip flexors, upper traps)

• Improve mobility and flexibility

These programs are tailored to your specific symptoms and workplace demands and can often be done in just a few minutes a day.

5. Education and Prevention

Understanding how your body responds to your work environment is crucial. Your physio will teach you:

• Early warning signs to look for

• How to move mindfully at work

• Microbreak strategies and desk stretches

• Tips for maintaining better posture throughout the day

This knowledge puts you in control and reduces the chance of pain recurring.

Best Practices to Support Workplace Ergonomics

While physiotherapy is a key support, there are steps you can take yourself to reduce strain at work:

• Follow the 20-8-2 Rule: For every 30 minutes of sitting, stand for 8 minutes and move for 2.

• Take microbreaks: Short, regular movement breaks prevent stiffness and improve circulation.

• Use a lumbar roll: Supports the natural curve of your spine while sitting.

• Stretch regularly: Focus on neck, shoulders, chest, hips, and hamstrings.

• Alternate tasks: If possible, switch between standing, walking, and sitting tasks.

• Use proper lifting technique: Bend your knees, keep your back straight, and engage your core.

• Manage stress: Mental tension often shows up physically in the neck, shoulders, and jaw.

When to See a Physiotherapist

If you’re experiencing any of the following, it’s a good idea to book an appointment:

• Persistent pain in neck, back, hips, or shoulders

• Tingling or numbness in the hands or feet

• Headaches linked to posture

• Worsening discomfort as the workday progresses

• Limited range of motion or stiffness

• Pain that interferes with sleep or concentration

Early intervention is key - don’t wait until the pain becomes chronic or affects your quality of life.

Ergonomic pain doesn’t have to be part of your work routine. With the right guidance, small adjustments and targeted physiotherapy support can lead to significant improvements in comfort, function, and wellbeing.

Investing in your physical health is essential for sustainable productivity. If you're ready to feel better at work, book a consultation with a physiotherapist and take the first step toward a more pain-free, productive day.