Neck & Back Pain from Remote Work? How Physical Therapy Can Help LA Desk Workers
The Rise of Work-Related Pain Among Remote Workers in Los Angeles
Los Angeles is home to thousands of professionals working in tech, entertainment, and creative industries. While remote work has provided flexibility, it has also led to a surge in neck and back pain, poor posture, and repetitive strain injuries among desk workers. Long hours of sitting, improper desk setups, and lack of movement contribute to chronic discomfort, which can escalate into serious musculoskeletal issues over time.
If you’re experiencing stiffness, headaches, or persistent pain in your neck, shoulders, or back, you’re not alone. Fortunately, physical therapy can help alleviate discomfort, improve posture, and prevent future injuries.
Common Causes of Neck & Back Pain for Remote Workers
- Poor Ergonomics: Sitting in a non-supportive chair, using a laptop without a proper monitor setup, or working from a couch.
- Forward Head Posture: Straining the neck while looking at screens at improper angles.
- Lack of Movement: Sitting for extended periods reduces circulation and increases stiffness.
- Repetitive Stress Injuries: Repetitive mouse and keyboard movements can lead to muscle fatigue and tension.
- Weak Core Muscles: Poor posture can weaken abdominal and back muscles, making it harder to maintain a neutral spine.
- Eye Strain & Headaches: Staring at screens for long hours without breaks can cause headaches and tension.
How Physical Therapy Can Help Desk Workers
1. Postural Assessments & Correction
A physical therapist will evaluate your sitting posture, spinal alignment, and movement patterns to determine areas of weakness or strain. They’ll then recommend strategies to adjust your workspace and daily habits.
2. Manual Therapy for Tension Relief
Hands-on techniques such as soft tissue mobilization, joint manipulation, and myofascial release help reduce muscle tightness and improve flexibility.
3. Strengthening & Mobility Exercises
Targeted exercises help strengthen core muscles, shoulder stabilizers, and postural muscles to prevent slouching and fatigue.
4. Workstation Ergonomic Recommendations
- Adjusting screen height to eye level
- Using an ergonomic chair with lumbar support
- Placing the keyboard and mouse at elbow height
- Using a standing desk or sit-to-stand workstation
- Taking regular breaks to stretch and reset posture
For additional ergonomic workplace guidelines, check out OSHA’s ergonomics resources.
5. Pain Management Strategies
Techniques such as heat therapy, cold therapy, and electrical stimulation (TENS units) may be used to reduce inflammation and relieve stiffness.
The Best Hand Therapy for Carpal Tunnel Syndrome in Los Angeles
Another common issue among remote workers, creatives, and musicians is carpal tunnel syndrome (CTS). This occurs when the median nerve in the wrist becomes compressed due to repetitive hand movements, leading to numbness, tingling, and weakness in the fingers.
Symptoms of Carpal Tunnel Syndrome
- Tingling or numbness in the thumb, index, and middle fingers
- Weak grip strength
- Pain or discomfort in the wrist and forearm
How Physical Therapy Can Treat Carpal Tunnel Syndrome
- Stretching & Nerve Gliding Exercises: Improve flexibility and reduce compression on the median nerve.
- Wrist Strengthening: Strengthening forearm muscles to prevent fatigue and overuse injuries.
- Manual Therapy: Hands-on techniques to reduce stiffness and improve mobility.
Additional Tips to Prevent Work-Related Pain
- Follow the 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain.
- Set Reminders for Movement: Use a standing desk or take a short walk every hour.
- Optimize Your Chair: Ensure lumbar support and keep your knees at a 90-degree angle.
- Stay Hydrated: Dehydration can contribute to muscle stiffness and fatigue.
Localized Physical Therapy Solutions for LA Professionals
Los Angeles is home to a vast network of tech workers, content creators, designers, and musicians who rely on their hands and posture for their careers. At ProFizix Physical Therapy & Wellness, we specialize in treating desk-related injuries for Silicon Beach professionals, entertainment industry workers, and remote employees throughout LA.
If you’re experiencing persistent neck, back, or wrist pain, don’t wait until it worsens. Our expert physical therapists provide customized treatment plans to help you stay pain-free and productive.
Book a consultation today and take the first step toward a healthier, pain-free work life!