Why sitting hurts

Sitting for long periods can place unusual stress on your spine, shoulders, and hips. When muscles aren’t actively generating movement, joints can stiffen and muscles can weaken. Over time, this can cause tension, pain, and reduced flexibility.

Areas commonly affected include:

• The lower back - putting excess pressure on the normal curvature of the spine

• The neck and shoulders - developing tightness from forward leaning and looking at screens

• Hips and glutes - stiff or weak from sitting in flexed positions

• Wrists and forearms - repetitive typing or mouse use

Common symptoms experienced

• Aching or stiffness in the lower back

• Neck tension or headaches

• Shoulder tightness or discomfort

• Hip stiffness or tightness

• Wrist or forearm discomfort

• Tiredness/fatigue

Quick fixes you can try at your desk:

• Stand up and move every 30 minutes

• Perform shoulder rolls or gentle neck stretches in your chair

• Change sitting posture and positions frequently

• Use a small lumbar cushion

• Perform wrist stretches

• Adjust the monitor to eye level

Long term strategies

• Regular physiotherapy check-ins can identify early signs of strain before they become chronic and painful

• Incorporate core, glute and back strengthening exercises into your weekly routine - these should be tailored to you and your body

• Consider short walks during the day

• Stay mindful of rigid postures, your body likes to move

• Plan regular exercise during the week

Key takeaway message: even with the best sitting posture, you can cause strain and pains to your body. Your body likes to move!

How can physiotherapy help?

Physiotherapy treats the root cause — not just the symptoms.

Here’s what that looks like:

• Personalised assessment of your posture, movement, and workstation.

• Hands-on treatment to ease tight muscles and stiff joints

• Targeted strength work (core, glutes, shoulders, upper back)

• Simple ergonomic tweaks that make a big difference

• Practical pacing strategies + easy movement breaks

• Clear guidance to prevent flare-ups long term

In my experience, most people feel a real difference within just a few sessions — especially when treatment is tailored to your body and daily setup.

Add hands-on therapy to relieve built-up tension, and you’ll genuinely start to feel like yourself again.