Desk Job Pain — How to Prevent Neck, Shoulder & Back Issues at Work

If you work at a desk for most of your day, you’ve likely experienced tight shoulders, a stiff

neck, or low back pain. The good news? These issues are very treatable—and even

preventable.

At our MacLeod Trail physiotherapy clinic in Calgary, we help office workers, students, and

remote professionals relieve discomfort and build better habits with simple, science-backed

strategies.

Why Desk Jobs Cause Pain

Prolonged sitting and poor ergonomics can place excess stress on:

• Cervical spine (neck)

• Upper traps and shoulders

• Thoracic spine (mid-back)

• Lumbar spine (low back)

• Wrists and hips

Over time, these imbalances lead to:

• Muscle fatigue and strain

• Joint stiffness

• Compressed nerves (e.g., thoracic outlet syndrome)

• Forward head posture and rounded shoulders

Most Common Desk-Related Conditions We Treat

• Neck pain and headaches

• Shoulder tightness and impingement

• Low back stiffness or disc-related pain

• Wrist or elbow overuse (e.g., mouse arm)

• Poor posture and core weakness

How to Prevent and Treat Desk Job Pain

1. Ergonomic Assessment

Start with adjusting your workspace:

• Monitor height = eye level

• Chair = hips slightly above knees, lumbar support

• Keyboard/mouse = elbows ~90°, wrists neutral

• Feet = flat on the floor or footrest

2. Posture Reset Techniques

Use this hourly sequence:

• Chin tuck

• Shoulder blade squeeze

• Thoracic extension over a chair

• Standing hip flexor stretch

3. Movement Breaks Every 30–60 Minutes

Motion is lotion! Stand up, walk, or stretch briefly every hour to reduce joint and muscle

stiffness.

4. Strengthen the Right Muscles

A customized program can target:

• Deep neck flexors

• Scapular stabilizers (rhomboids, serratus)

• Glutes and core

• Thoracic mobility drills

5. Massage Therapy for Tension Relief

Tight traps and pecs? Therapeutic massage can improve circulation, relieve knots, and

complement your physiotherapy plan.

6. Stress Management

Desk-related tension often ties to mental stress. Breathwork, mindfulness, and movement can

help.

Physiotherapy for Desk Workers in Calgary

At 8989 MacLeod Trail SW, our clinic serves office workers across Haysboro, Fairview,

Acadia, Kingsland, and beyond. Whether you’re working downtown or from home, we can help

reduce your desk-related pain and prevent future injury.

Stop Suffering Through Your Workday

Don’t ignore that tension headache or nagging shoulder pain. Book a personalized ergonomic

and posture assessment with our Calgary team and feel the difference.