Physiotherapy for desk workers: A comprehensive guide to workplace health ================================================================================= In the modern world, sedentary lifestyles and long periods of sitting have become an integral part of many employees' lives. This situation can lead to problems such as neck pain, back pain and musculoskeletal disorders. Studies have shown that sitting continuously without enough movement can lead to decreased blood circulation, increased pressure on the intervertebral discs, and weakness of the core muscles of the body. Physiotherapy for employees can reduce all these problems. One of the common problems among employees is poor posture during work. For example, bending too far forward or using equipment incorrectly can put too much pressure on the spine. Also, continuous use of digital devices such as laptops and smartphones can lead to problems such as "technology neck". Physiotherapy for employees can play an important role in preventing and treating these problems. By providing specific exercises, advice on ergonomics, and manual therapy techniques, physical therapists can help improve posture and reduce pain. For example, proper desk and chair adjustments, regular stretching exercises, and using adjustable desks to transition between sitting and standing can reduce stress on the body. Due to the increase in problems related to long-term sitting, adopting preventive approaches such as adjusting the ergonomics of the workplace, performing regular exercises and consulting with a physiotherapist can help maintain health and increase productivity. Common problems caused by prolonged sitting In the following, we will examine four common problems caused by long-term sitting. These problems can have significant effects on musculoskeletal health, and being aware of them is an important step in their prevention and management. ### 1. Neck and shoulder pain (Tech Neck) Prolonged sitting with poor posture, such as slouching forward or constantly looking down, can lead to pain in the neck and shoulders. This condition, known as "technology neck", is caused by constant pressure on the muscles of the neck and shoulders. **Studies have shown that sitting for more than six hours a day can increase the risk of neck pain by 88%.** ### 2. Back pain (especially in the lower back) Constant sitting can put a lot of pressure on the intervertebral discs, especially in the lower back. This pressure can lead to back pain. Research shows that the pressure on the lumbar discs increases significantly when sitting compared to standing or walking. ### 3. Muscle stiffness and dryness Lack of movement during the day can lead to stiffness and dryness of the muscles, especially in the areas of the thighs, back and neck. This condition is caused by decreased blood flow and muscle activity, which can lead to decreased flexibility and muscle pain over time. ### 4. Wrist and hand problems (carpal tunnel syndrome) Repeated and incorrect use of mouse and keyboard can lead to pressure on the median nerve of the wrist and carpal tunnel syndrome. This condition is associated with symptoms such as numbness, tingling and pain in the wrist and fingers. Maintaining proper hand and wrist posture while working at the computer can help prevent this problem. Physiotherapy for desk workers **1. Prolonged sitting challenges Continuous and long-term sitting in office environments can lead to numerous problems in the neck, shoulders and spine. One of the most common of these problems is "tech neck" or Tech Neck, which is caused by constantly bending the head forward while using a computer or mobile phone. This situation creates extra pressure on the cervical vertebrae and the surrounding muscles, which in the long run can lead to muscle pain and stiffness. In addition, repetitive motions such as typing or using a mouse can lead to repetitive motion injuries (RSI), which include pain, inflammation, and reduced range of motion in various areas of the body. Weakness of the central muscles of the body is another side effect of sitting for a long time, which can affect the balance and stability of the body. To prevent these problems, it is recommended to get up and stretch every 30 to 60 minutes. **2. The role of physiotherapy in improving physical condition Physiotherapy for employees can play an effective role in preventing and treating problems caused by prolonged sitting. Physical therapists provide personalized exercise programs that include strengthening exercises for the back, shoulders, and core muscles by carefully assessing the individual's physical condition. These exercises help improve sitting posture, increase spinal stability and reduce pain. In addition, physical therapists can use manual therapy techniques such as massage therapy and specialized stretches to reduce muscle tension and improve blood circulation. Consulting on workplace ergonomics is another service provided by physiotherapists, which can help to set up tables, chairs, and work equipment. **3. The importance of ergonomics in the workplace The proper setting of the workplace in terms of ergonomics can have a significant effect in preventing musculoskeletal problems. The height of the chair should be adjusted so that the knees are at a 90-degree angle and the soles of the feet are completely on the floor or a footstool. The monitor should be placed at eye level to avoid bending the neck. Using adjustable desks that allow you to switch between sitting and standing can help reduce pressure on the spine. Also, placing the mouse and keyboard in the right position and using ergonomic chairs with a suitable back can help to improve the posture. **4. Simple exercises at work Performing simple stretching exercises at work can help reduce muscle tension and increase body flexibility. Some of these exercises include slowly rotating the neck to the sides, raising and lowering the shoulders, stretching the wrists and arms, and rotating the trunk to the sides. These exercises can be done every 30 to 60 minutes to prevent muscle stiffness and reduced range of motion. Also, exercises such as pressing the shoulder blades together, stretching the back muscles, and doing stretching exercises for the thigh and calf muscles can help improve blood circulation and reduce fatigue. **5. Stress management and deep breathing Stress can have negative effects on physical and mental health and lead to increased muscle tension, decreased concentration and fatigue. Deep breathing exercises can help reduce stress and improve relaxation. One of the effective techniques is 4-7-8 breathing, which consists of inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This exercise can activate the parasympathetic nervous system and help reduce heart rate and blood pressure. Other breathing exercises such as abdominal breathing and symmetrical breathing can also be effective in reducing anxiety and increasing concentration. **6. Consultation with a physiotherapist In case of persistent pain or discomfort in different areas of the body, consultation with a physiotherapist can be very helpful. Physical therapists provide personalized treatment plans that include strengthening exercises, stretching, and ergonomic recommendations by carefully assessing a person's physical condition and lifestyle. Also, they can use manual therapy techniques such as massage therapy and specialized stretches to reduce pain and improve muscle function. Consultation with a physiotherapist can help prevent more serious problems and improve the quality of life By following the above tips and paying attention to your physical health, you can prevent problems related to prolonged sitting and increase your productivity. Exercises for desk workers ### for neck and shoulder pain (Tech Neck) **Exercise 1: stretching the neck to the sides - Sit on a straight chair. - Tilt your head slowly to the right (as if the meat is approaching your shoulder). - With your right hand, gently press on your head to feel the stretch on the left side of your neck. - Hold for 20 seconds, then repeat for the left side. **Exercise 2: Chin Tuck** - Sit straight and look straight. - Tuck your chin inward (closer to the neck). - Tiger, without lowering your head. - Hold for 5 seconds and release. - Repeat 10 times. ### 2. For back pain (especially in the lower back) **Exercise 1: knee to chest stretch - Lie on your back. Bring one of the knees to the chest and hold it with both hands. - Hold for 20 seconds, then repeat with the other leg. **Exercise 2: Cat-Cow Stretch** - Get on your hands and knees. - First round your back (like a cat), then slowly make a dimple (like a camel). - Repeat 10 to 15 times. ### 3. For thigh and back muscle stiffness **Exercise 1: Hip Flexor Stretch** - Put one leg forward, its knee should be at a 90 degree angle. - Take the other leg back. - Push the pelvis forward to feel the stretch in the front of the thigh. Hold for 30 seconds, then switch legs. **Exercise 2: Hamstring stretch on the floor - Sit, stretch one leg and bend the other leg. - Bend towards the extended leg to feel the stretch in the back of the thigh. - Hold for 30 seconds. ### 4. For wrist and hand problems (such as carpal tunnel syndrome) **Exercise 1: Stretching the wrist - Stretch your right hand forward, palm facing up. - Hold the fingers of the right hand with the left hand and pull them down slowly. - Hold for 15 to 20 seconds, then repeat with the other hand. **Exercise 2: Fist and open fingers - Make fists and hold for 5 seconds. - Then forcefully open your fingers and hold for 5 seconds. - Repeat 10 times. ### Frequently asked questions about physical therapy for desk workers