Workplace Ergonomics and Pain Prevention: How Physiotherapy Can Help

Sitting at a desk or being on your feet all day can be hard on your body. Bad posture, doing the same things over and over, and not having your workspace set up right can cause back pain, neck problems, and sore joints.

At Sterling Physiotherapy in Hamilton, we help people and companies avoid pain caused by work. We do this through looking at how your workspace is set up, giving you exercises that fit your needs, and teaching you how to stay healthy — so you can get things done without hurting.

Why Your Workspace Matters

The way your workspace is set up should match how your body moves naturally. If it doesn't, you might have:

• Ongoing pain in your back, neck and shoulders
• Injuries from doing the same motions repeatedly in your wrists or elbows
• Tired and tense muscles
• Trouble focusing and getting things done
• Headaches and tired eyes

A good workspace not only keeps you from getting hurt but also makes you feel better and work more easily.

Common Posture Problems at Work

Here are some posture issues we often see:

• Your head sticking out because you're looking at screens too much
• Your shoulders rounded because you're slouching
• Your lower back not supported
• Reaching too far for your keyboard or tools
• Standing for too long without good shoes or mats

Spotting these problems early can stop long-term pain and problems with your muscles and bones.

How Physical Therapy Can Help

Physical therapy can help with work-related pain by checking you out, treating you, and teaching you how to take care of yourself. At Sterling Physiotherapy, we help you:

1. Check Your Workstation and Posture

We look at your chair, desk, how high your monitor is, where your keyboard is, and what you do every day to find what's causing you pain.

2. Make a Plan of Exercises Just for You

We give you exercises to make your weak muscles stronger, stretch tight muscles, and make your posture better.

3. Use Our Hands to Ease Pain

We use our hands to loosen you up, make your joints move better, and ease pain from sitting or standing too long.

4. Give Advice on How to Set Up Your Workspace

We give you tips on things like:

• How to put your chair and monitor
• Where to put your keyboard and mouse
• How to set up your desk so you can move easily
• Whether to use a standing desk or a mat to stand on

5. Teach You How to Avoid Getting Hurt

We show you how to lift, reach, and move safely so you don't get hurt from doing the same motions over and over or have long-term pain.

Easy Things You Can Do at Work to Avoid Pain

• Take breaks every 30–60 minutes to stretch or walk.
• Keep your monitor at eye level so your neck doesn't hurt.
• Sit back in your chair with support for your lower back.
• Keep your feet flat on the floor or on a footrest.
• Do easy stretches for your neck, shoulders, wrists and lower back.
• Drink enough water and get exercise when you're not at work.

When to See a Physical Therapist

Think about seeing a physical therapist if you notice:

• Pain or stiffness at work that won't go away
• Tingling, numbness or weakness in your hands or arms
• Headaches that keep coming back because of your posture
• Trouble moving or feeling tired in your back, neck, or shoulders
• Pain that makes it hard to work or do things in your daily life

Getting help early can keep you from getting hurt in the long run and help you work without pain.

Why Choose Sterling Physiotherapy for Pain from Work

At Sterling Physiotherapy, we use our hands to help you, give you advice on how to set up your workspace, and give you exercise plans that fit your job and life. We want to make you feel better, make your posture better, and keep you from having pain in the future — whether you sit at a desk, stand all day, or do the same tasks over and over.

Set up a time to check your workspace today and take care of your body while you work.