Desk Job Pain? Try These Physiotherapy Exercises for Posture Correction

If you spend hours sitting at a desk, you probably know that nagging pain in your back, stiff neck, or aching shoulders. Those daily aggravations can become long-term issues over time. But here’s the good news: you don’t have to endure pain. It takes a few simple posture correction exercises, some easy changes in habit, and knowledge of what triggers bad posture to reclaim a pain-free workday. At ReLiva Physiotherapy & Rehab, we see this every day, and we know how to help you with posture correction.

In this blog, we will learn about how sitting at a desk impacts your posture, the typical indicators of postural tension such as forward neck posture, and the top physiotherapy-supported methods to fix them. Whether you’re already suffering from neck stiffness and back pain or simply wish to prevent it in the future, this article has you covered.

Why Do Desk Jobs Lead to Poor Posture?

Our bodies were made to move, not to spend hours leaning over a screen. And yet, most of us spend 6 to 10 hours a day at a desk. With time, this sitting habit and poor posture can contribute to:

• Rounded shoulders
• Slouched back
• Forward neck posture
• Tight hips and hamstrings
• Weak core and glutes

If left unchecked early, these posture problems can result in chronic pain, stiffness, and even nerve compression in extreme situations.

What Is Bad Posture?

Bad posture has nothing to do with the way you sit, it has to do with the way your body is aligned when sitting, standing, or moving. When your head protrudes forward, your shoulders are rounded, and your back is not properly supported, you are putting additional strain on muscles and joints that were not designed to bear the burden. And that’s what makes it a bad posture.

Symptoms of bad posture are:

• Neck and upper back stiffness
• Frequent headaches
• Shoulder tension
• Lower back pain
• Trouble sitting or standing upright for extended

Forward Neck Posture: The Silent Desk Job Strain that screams Posture Correction

Forward neck posture, also known as “text neck” or “tech neck,” is one of the most common postural problems today. It occurs when your head leans too far forward in relation to your spine, something that happens easily while looking down at a phone or leaning toward a computer screen.

Each inch your head moves forward puts almost 4.5 kgs (10 pounds) of pressure on your neck muscles. Over time, that can lead to:

• Chronic neck pain
• Shoulder stiffness
• Decreased range of motion
• Headaches
• Nerve compression

Forward neck posture not only impacts how you feel, it impacts how you move. The good news? It can be corrected with regular posture correction exercises and body awareness.

Before you even need Posture correction, Forward Neck Posture Test You Can Do at Home

Here is a quick check you can do on your own to test if you have a forward head posture.

Still not sure about your posture? Worry not! ReLiva offers detailed Posture Analysis at select centers (and a quick one at all the centers, infact).

Enquire now for a Posture and/or Gait analysis test at a ReLiva center near you.

Good Posture vs Bad Posture: Know the Difference

Here’s a simple breakdown:

Good posture keeps your muscles in balance, prevents fatigue, and minimizes the risk of injury or pain. Bad posture, however, can lead to muscle imbalances, joint stress, and long-term discomfort when practiced over a long period of time.

Posture Correction Exercises You Can Do at Your Desk

These are simple, effective exercises that can help fix bad posture, and can even be done at work:

• Chin Tucks (For Forward Neck Posture)

Stand or sit straight. Keep your head straight, and slowly tuck your chin back until your head is in line with the spine. Hold that position for 5 seconds. Repeat that 10 times.

• Wall Angels

Stand with your back against the wall. Place your arms in a ‘goalpost’ position. Keeping your head, back, and wrists in contact with the wall, slowly raise and lower your arms. Do 10 repetitions.

• Shoulder Blade Squeezes

Sit straight. Squeeze your shoulder blades together as if a pencil is placed between them. Hold for 5–10 seconds, and then release. Repeat 10 times. This is great for reducing rounded shoulders.

• Neck Stretch

Tilt your head to one side (ear to shoulder), and hold for 20 seconds. Change sides and do the same. Do 2–3 rounds on each side to ease out neck tension.

• Cat-Cow Stretch (For Spine Mobility)

Sit or stand, and breathe in while arching your back. As you breathe out, round your back. Repeat the flow to help loosen a stiff spine.

These are basic exercises to begin with. Advanced posture correction exercises have to be done under guidance of a trained physiotherapist.

For instance, Posture in Pregnancy: Do’s and Don’ts will differ from those who are not, and those who have a medical history, like slipped disc. Similarly advice for attaining a correct posture for sciatica pain will be different from that for those with knee pain or foot and heel concerns.

Get professional help to identify what’s causing your discomfort. Attain the best posture for your pain free and smart lifestyle

Ergonomic Tips for Better Desk Posture

Exercise is helpful, but posture correction begins with avoiding strain to begin with. Here are a couple of subtle adjustments that produce significant results:

• Screen at eye level: Avoids forward head posture
• Chair with lumbar support: Maintains your spine in its neutral curve
• Feet flat on floor: Don’t cross legs for extended periods
• Elbows at 90 degrees: Maintain shoulders relaxed
• Take micro-breaks: Stand, stretch, or walk every 30–60 minutes

Using ergonomic accessories like laptop risers, external keyboards, or even a standing desk can significantly improve your alignment.

Related Reading: Tips to Improve Workplace Ergonomics

Related Video: Office Ergonomics: Right sitting Posture while working on a Computer

How to Correct Posture: A Physiotherapy Approach

Correcting posture isn’t a one-time fix, it’s a daily practice. Physiotherapy plays a key role in identifying postural imbalances and creating a personalized recovery plan.

Here’s how a physiotherapist helps:

• Postural assessment: Identifies your specific alignment issues
• Manual therapy: Releases muscle tightness and improves mobility
• Corrective exercises: Personalized movements to correct weak muscles
• Ergonomic tips: Assists you in setting up your workspace properly
• Long-term prevention: Conditions posture habits to last

If you have daily pain or observe uneven posture, it’s worth having a session. The sooner you fix it, the quicker you recover.

When to Visit a Physiotherapist?

If you’re constantly dealing with stiffness or discomfort from sitting too long, it may be time to consult a professional. At ReLiva Physiotherapy & Rehab, we help individuals like you every day, people who thought their pain was “normal” until it started interfering with work and daily life.

You should consider visiting a ReLiva physiotherapist if:

• You experience frequent neck, shoulder, or back pain
• You struggle to maintain an upright posture for long periods
• Your posture continues to worsen, even after doing exercises at home
• You feel tingling, numbness, or weakness in your fingers or arms
• You’ve tried to correct your posture on your own, but see no lasting change

Ignoring signs of poor posture can lead to long-term joint strain and even nerve compression. At ReLiva, we focus on early intervention and personalized care, so you can avoid chronic pain and improve your posture with expert support.

Wait No More!

Stand Tall, Sit Right

Posture Correction for All:

An office job doesn’t have to come with constant aches and stiffness. With the right understanding of posture correction, awareness of issues like forward neck posture, and a few simple daily exercises, you can move better, feel stronger, and work without discomfort.

At ReLiva Physiotherapy & Rehab, we believe small, consistent changes can make a big difference. You don’t need to overhaul your entire routine; start with the basics of Posture & Ergonomics – raise your screen to eye level, sit up tall, take short stretch breaks, and stay aware of your posture throughout the day.

And if the pain persists or posture problems keep coming back, don’t wait. Our expert physiotherapists at ReLiva are here to assess your posture, identify the root cause, and guide you with a personalized plan, so you can get back to living pain-free, the way your body is meant to.

Because your body supports you every day, let ReLiva experts help you support it better.

Book an appointment for Posture Analysis and Posture Correction today!