Posture & desk-related pain
Calm, evidence-informed care for desk-based neck, shoulder and back pain. We combine ergonomics, manual therapy and progressive exercise to reduce symptoms and improve how you move.
Many of our clients split time between the office and home-working. Long hours on laptops, multiple screens and phones can gradually build “Zoom neck”, upper back tightness and headaches – even when scans are normal.
Common symptoms
Common drivers we look for
Load vs capacity
Long sitting or device use exceeding your current tissue tolerance.
Set-up & habits
Screen height, keyboard/mouse position, chair support and movement breaks.
Movement quality
Neck/shoulder/scapular control, thoracic mobility and breathing patterns.
Stress & sleep
Recovery factors that influence pain sensitivity and muscle tone.
How we assess & plan your care
Thorough assessment
History, movement testing and screening for nerve/shoulder involvement; red-flag check.
Hands-on care
Manual therapy where appropriate to ease pain and improve movement.
Personalised programme
Progressive strength/mobility and micro-break strategy that fits your workday.
Desk set-up checklist (quick wins)
Screen height
Top of screen ≈ eye level; arm’s length away.
Chair & lumbar
Hips slightly above knees; back supported; feet flat or on a footrest.
Keyboard & mouse
Close to body; forearms level; wrists neutral.
Phone & laptop
Use a stand or external monitor and headset to avoid side-bending/peering.
Micro-breaks
30–60 seconds every 30–45 minutes: stand, roll shoulders, look to the distance.
Lighting & glare
Reduce squinting/forward head from glare; match screen brightness to room.
Simple daily movements
Neck range
Slow rotations and side-bends (pain-free range), little & often.
Scapular setting
Gentle shoulder blade squeezes; build to light resistance as tolerated.
Thoracic mobility
Seated upper-back extensions over chair back; 5–10 reps, 2–3× daily.
Walk breaks
Regular steps to reduce sitting time; aim for brief movement each hour.
Your clinician will adapt specifics, reps and progressions to your goals and any co-existing issues.
When to seek urgent care
Red-flag symptoms
Severe unremitting pain, trauma, fever, unexplained weight loss, progressive weakness or numbness, changes to bladder/bowel control — contact your GP/111, or 999 in an emergency.
Persistent symptoms
If pain persists or worsens despite simple changes, book an assessment — early guidance can prevent a longer flare.
Joined-up care
We liaise with your GP/consultant and can coordinate imaging or onward referral if indicated.
Related conditions
Do I need a new chair or desk?
Often no. Small changes to height, screen position, arm support and regular movement breaks make the biggest difference.
Will manual therapy fix it?
Hands-on treatment can ease symptoms, but sustainable change usually comes from combining it with movement and set-up changes.
How many sessions will I need?
Depends on your baseline and goals. Many people feel improvement within a few sessions, then taper with a home programme.