Mastering physiotherapy at home and in the office

When work is defined by long days sitting in front of a computer at home or in an office, you can easily forget the impact desk-based jobs can have on your health. Our professional tips for introducing physiotherapy at home can help prevent injury, boost wellbeing, and increase productivity.

The most common complaints associated with desk-based jobs include disorders of the neck, shoulders, and lower back. If we sit for prolonged periods of time in a hunched position the muscles over the chest become tight while muscles on our back become sore from being engaged in a poor ergonomic set-up. Long computer sessions can also increase our risk of developing wrist and shoulder issues such as carpal tunnel syndrome .

Why home physio?

Traditionally when we think of physiotherapy, we think of treatment utilising massage and joint manipulation. Physio is also about body management and prevention of future injuries, which is where physiotherapy at home and in the office can benefit you.

A great thing about physiotherapy is it draws on the body’s normal function. And from an injury prevention perspective, it makes sense to follow the below basic recommendations for creating a safe working environment.

Easy tips for mastering physiotherapy at home and in the office


Introducing an ergonomic set-up has been shown to be the most effective intervention to reduce musculoskeletal disorder symptoms. When setting up your workstation you should ensure:

  • You have a seat which supports the natural curves of your spine
  • Your chair height is appropriate to ensure feet are flat and supported on the floor
  • The monitor is set up so that the top line of text on the screen is at resting eye level
  • When using your keyboard, have your arms parallel to the floor with your wrists in a neutral position
  • If using a laptop for long periods of time, use a separate mouse and keyboard. That will allow you to position the screen so the top line of text is at eye level

Alternate between sitting and standing

If you can, it’s always best to alternate between working from a sitting and standing position. At home, use your kitchen bench and stack some books below your laptop to ensure it is at eye height. In the office, request a desk that can alternate between sitting and standing if possible.

Working from a standing position has many benefits. It can help to reduce hip flexor tightness and lumbar spine compression, which is often associated with sitting for extended periods of time. Ideally, alternate between sitting and standing every 30 minutes.

Keep moving

Take regular breaks. Working in any position for an extended time causes muscle fatigue and discomfort, so go for a walk, get some fresh air, and reset. Incorporate some stretches at your desk to decrease joint stiffness, muscle tightness and improve postural awareness.

Want to know more?

At Beyond Boundaries Rehabilitation, we believe physiotherapy is a key tool for overall wellness and should be incorporated regularly into your life.

If you would like guidance on how to introduce the principles of physiotherapy at home and in the office, contact our team today!