In today’s modern work culture, spending long hours at a desk has become a normal part of life. But sitting all day is one of the main reasons people experience chronic back and neck pain. At Shanti Physical Therapy, serving Edison and East Windsor, NJ, we see many patients who come in with posture-related pain caused by desk jobs, remote work setups, and sedentary lifestyles.
The good news is that with the right physical therapy program, posture education, and daily movement habits, you can reverse much of this discomfort — and prevent it from returning.
How Desk Work Affects Your Spine
Prolonged sitting weakens the muscles that support your back, especially your core and glutes. It also shortens your hip flexors, creating a tilt in your pelvis that puts strain on your lower spine. Sitting for extended periods is linked to poor posture, spinal stiffness, and even chronic pain.
When you lean toward your screen or slouch in your chair, your neck and shoulders overcompensate. This imbalance causes upper body tension, headaches, and tightness that can travel down your back.
Common Symptoms of Desk-Related Pain
If you spend most of your day working on a computer or at a desk, you may experience:
- Persistent stiffness or soreness in the neck and shoulders
- Lower back pain that worsens after long sitting hours
- Tingling or numbness in the arms or legs
- Frequent headaches from upper body tension
- Fatigue or discomfort by the end of your workday
If these symptoms sound familiar, it’s time to take them seriously. Ignoring posture-related pain can lead to long-term issues like sciatica, spinal disc problems, or chronic tension headaches.
How Physical Therapy Can Help
At Shanti Physical Therapy, our licensed physical therapists specialize in correcting posture imbalances and relieving muscle strain. We create personalized treatment plans that may include:
- Manual Therapy to release tight muscles and restore flexibility
- Core Strengthening Exercises to stabilize the spine
- Ergonomic Education for your workstation setup
- Postural Correction training for lasting relief
Our Back Pain Therapy program focuses on long-term improvement — not just temporary pain relief.
5 Proven PT Exercises to Reduce Back Pain
- Cat-Camel Stretch
This gentle movement improves spinal mobility and posture. Move slowly between arching and rounding your back to release tension. - Chin Tucks
Strengthen your neck muscles and correct forward head posture caused by screen use. - Pelvic Tilts
Strengthen your lower back and abdominal muscles. This simple motion helps stabilize your pelvis and ease lower back discomfort. - Shoulder Blade Squeezes
Sit up straight and pull your shoulder blades together for five seconds. Repeat several times a day to counteract slouching. - Hamstring Stretches
Tight hamstrings pull on your lower back. Stretching them improves flexibility and posture.
These exercises can make a big difference when done regularly and under professional supervision.
Preventing Back Pain at Work
Making small adjustments to your work setup can have a big impact:
- Use an ergonomic chair with lumbar support.
- Keep your monitor at eye level and your feet flat on the floor.
- Take a short standing or walking break every 30–45 minutes.
- Stretch your arms, shoulders, and neck throughout the day.
Alternating between sitting and standing during work hours also helps reduce strain and maintain circulation.
Why Choose Shanti Physical Therapy
At Shanti Physical Therapy, we go beyond symptom relief. Our therapists assess your lifestyle, workstation habits, and daily movements to build a plan that fits your needs. Whether you work from home or in an office, our team in Edison and East Windsor, NJ is ready to help you move better and live pain-free.
We specialize in manual therapy, back pain rehabilitation, and ergonomic training designed specifically for modern professionals.
Take the First Step Toward a Pain-Free Workday
If you’ve been struggling with back pain from sitting too long, you don’t have to live with it. Physical therapy can help restore balance, strength, and flexibility to your spine.
👉 Connect with Shanti Physical Therapy today for expert care in Edison or East Windsor, NJ, and experience lasting relief from desk-related pain.
Sources & References
- Mayo Clinic – What Happens When You Sit Too Much
- WebMD – Posture and Back Health
- American Physical Therapy Association (APTA) – Tips for Sitting and Standing
- National Institutes of Health (NIH) – Ergonomics and Musculoskeletal Health