Desk jobs and phones create a special combo: rounded shoulders, forward head, stiff neck, and that dull ache between shoulder blades. Physiotherapy can really help, but many people don’t know what actually happens there.
In the first session, the physio usually asks about your work setup, daily routine, pain pattern and any past injuries. They’ll check posture, range of motion, muscle tightness and strength.
Treatment may include manual techniques (gentle joint movements, muscle release), heat or cold therapy, and specific exercises. These exercises often target deep neck muscles, upper back, and shoulder stabilisers—areas that get weak from sitting.
You’ll likely get a home exercise programme too. Doing those regularly is where the real change happens; sessions alone, without your daily effort, won’t be as effective.
A good physio will also talk about ergonomics—chair height, screen level, keyboard and mouse position—so your workday stops recreating the same problem.
Pain relief is one goal, but long term, the aim is better posture awareness, stronger support muscles, and fewer flare-ups.
