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Workplace Injuries

Desk Job Back Pain: How to Fix It With Physiotherapy

1 May 2026 - By 365 Physiotherapy Dublin


Why Desk Jobs Cause Back Pain


Prolonged sitting puts enormous pressure on your lumbar spine. After 8 hours at a desk, the muscles that support your spine become fatigued and tight, leading to pain, stiffness and poor posture.


This is one of the most common conditions we treat at 365 Physiotherapy across our Santry and Swords clinics.



Common Desk Job Injuries We Treat


  • Lower back pain from prolonged sitting
  • Neck pain and stiffness from screen posture
  • Shoulder tension from keyboard and mouse use
  • Sciatica — nerve pain running down the leg
  • Repetitive strain injuries in wrists and forearms


    • Signs Your Desk Setup Is Causing Problems


  • Back or neck pain that eases on weekends
  • Stiffness first thing in the morning
  • Headaches that start at the base of the skull
  • Numbness or tingling in the arms or hands
  • Worsening pain throughout the workday


    • How We Can Help


    Our senior physiotherapists will:


  • Assess your posture and movement patterns
  • Provide manual therapy to release tight muscles and joints
  • Design a targeted exercise programme for your specific pain
  • Give ergonomic advice for your desk setup
  • Teach you movement breaks to use during your workday


    • Simple Tips To Reduce Desk Pain Today


  • Screen at eye level — never looking down
  • Feet flat on the floor — hips slightly higher than knees
  • Move every 30 minutes — stand, stretch, walk briefly
  • Shoulders relaxed — not hunched toward ears
  • Lumbar support — small cushion or rolled towel behind lower back


    • Book at Our Santry or Swords Clinic


    Evening appointments from 6pm. Weekend slots available. No waiting lists.


    📞 +353 83 098 5073

    ☎️ +353 1 513 0603

    📧 contact@365physiotherapy.ie


    Ready to Book Your Appointment?

    Senior physiotherapists in Santry and Swords. Evening and weekend appointments. No GP referral needed.

    Book OnlineMobile: +353 83 098 5073Landline: +353 1 513 0603

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