Modern life has made sitting unavoidable. Long hours at a desk, commuting, screen time and working from home mean many Australians spend more than 8 hours a day seated. Over time, this lack of movement can lead to persistent pain, stiffness and reduced mobility.
If you’re experiencing back pain, neck tension, tight hips or recurring discomfort, prolonged sitting could be the root cause. Understanding why it happens and how physiotherapy helps is the first step toward lasting relief.
How Sitting All Day Affects Your Body
The human body is designed to move. When we sit for extended periods:
- Hip flexors shorten and tighten
- Glute muscles become inactive
- Core muscles weaken
- Spinal joints stiffen
- Posture collapses under fatigue
Over time, these changes alter how your body loads joints and muscles, leading to pain and dysfunction.
Common Pain Areas Caused by Prolonged Sitting
Lower Back Pain
Sustained sitting increases pressure on the lumbar spine and reduces natural movement, contributing to stiffness and disc stress.
Neck and Shoulder Tension
Forward head posture and rounded shoulders overload neck muscles and upper back structures.
Hip and Pelvic Pain
Shortened hip flexors restrict movement and pull the pelvis into poor alignment.
Reduced Mobility and Circulation
Lack of movement limits joint nutrition and blood flow, increasing stiffness and fatigue.
Why Pain Often Persists Even After “Rest”
Many people assume pain from sitting will resolve on its own. Unfortunately, rest alone doesn’t fix:
- Muscle imbalances
- Poor movement patterns
- Weak stabilising muscles
Without targeted intervention, symptoms often return as soon as daily sitting resumes.
How Physiotherapy Helps Desk-Related Pain
Physiotherapy addresses the root cause, not just symptoms.
✔ Movement Assessment
A physio evaluates posture, mobility, strength and movement habits.
✔ Manual Therapy (When Needed)
Hands-on treatment helps restore joint motion and reduce muscle tension.
✔ Targeted Exercise Programs
Strengthening inactive muscles and improving mobility where needed.
✔ Postural Education
Learning how to sit, stand and move better throughout the day.
✔ Workstation & Lifestyle Advice
Small changes can significantly reduce strain during long sitting periods.
How Often Should Desk Workers See a Physiotherapist?
This depends on:
- Pain severity
- Duration of symptoms
- Work demands
Many desk workers benefit from:
- Short-term regular sessions during flare-ups
- Occasional maintenance visits to prevent recurrence
Simple Daily Habits That Reduce Sitting-Related Pain
- Take movement breaks every 30–60 minutes
- Alternate between sitting and standing
- Perform short mobility routines during the day
- Strengthen glutes and core muscles
- Avoid staying in one posture for too long
These habits complement physiotherapy and improve long-term outcomes.
FAQs — Sitting, Pain & Physiotherapy
Exercise helps, but long periods of sitting can still overload certain structures if movement patterns aren’t balanced.
Not necessarily. Prolonged standing can also cause issues. Regular movement is key.
Yes — when combined with exercise, movement education and habit changes.
In most cases, no. A clinical assessment is usually sufficient.
Many people notice improvement within a few sessions, with continued gains over weeks.
Sitting all day doesn’t have to mean living with pain. With the right physiotherapy approach, desk workers can restore movement, reduce discomfort and prevent recurring issues. Understanding your body and moving it better is the foundation of long-term health.
