Physiotherapy • Ergonomics

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.

Chartered physiotherapists Ergonomic assessment Hands-on + exercise therapy Clear home programme

Common symptoms

Neck ache or stiffness
Shoulder/upper-back tightness
Mid-back discomfort with sitting
Headaches related to posture
Pins & needles with prolonged desk work
General “desk fatigue” & reduced focus

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.

Ready to feel better at your desk?
Start with a physiotherapy consultation in South Kensington.

Related conditions

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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.