Physiotherapy - 02/12/2025
Expert tips from All for One’s team of physiotherapists in Melbourne
In today’s hybrid world of office and remote work, many of us spend long hours at desks, laptops, or dining tables turned workstations. While your career may be thriving, your posture and musculoskeletal health might be paying the price.
At All for One, we see more and more clients with posture-related issues—particularly neck pain, shoulder tension, lower back stiffness, and repetitive strain injuries—all caused or worsened by prolonged sitting and poor workstation ergonomics.
In this blog, we’ll break down how physiotherapy for desk workers can relieve pain, restore movement, and prevent long-term damage—plus simple tips to feel better at your desk, every day.
While sitting itself isn’t harmful, spending long periods in the same position without movement can lead to discomfort over time. Research shows it’s not just about sitting—it’s about how long we stay still, and how little variety we introduce into our movement.
When we sit for extended periods without regular breaks, it can lead to muscular fatigue, tightness, and reduced mobility—particularly in the neck, shoulders, and lower back. Over time, this can contribute to pain, stiffness, and sensitivity in those areas.
It’s not uncommon for clients to say things like:
“My shoulders feel like bricks,”
“I get a headache every afternoon,” or
“My lower back always aches by the end of the day.”
The good news? These issues are often preventable and very treatable—with the right support, education, and movement strategies.
Our team of expert physiotherapists at All for One are trained to assess, treat, and prevent desk-related pain. We tailor every plan to your body, job demands, and goals.
Here’s how we support you:
We identify muscle imbalances, movement restrictions, and areas of overuse or weakness that contribute to your pain.
Our physios use evidence-based techniques like joint mobilisation, soft tissue therapy, dry needling, and taping to reduce tension, improve alignment, and relieve pain.
You’ll receive a customised treatment plan to strengthen postural muscles, restore spinal mobility, and build resilience for long hours at a desk.
At All for One, we take physiotherapy beyond pain relief. Our physios are highly experienced, degree-qualified professionals with additional training in areas like Clinical Pilates, Women’s Health, pelvic floor therapy, and injury prevention.
What makes us different:
We combine hands-on therapy with active, long-term rehab strategies
You’ll always feel listened to, supported, and part of your own care plan
Our team collaborates with in-house Pilates, yoga, and nutrition experts for a truly holistic approach
We tailor every treatment to your body, lifestyle, and goals
Whether you’re dealing with new pain or ongoing discomfort, our physiotherapists are here to help you move better, feel stronger, and prevent issues before they become long-term problems.
Looking for a proactive way to stay pain-free at work? Our Clinical Pilates classes, led by physiotherapists, are ideal for office workers wanting to build strength, mobility, and postural control.
Strengthens deep core and postural muscles
Improves spinal mobility and flexibility
Enhances body awareness and alignment
Builds resilience against desk-related strain and stiffness
Supports mental wellbeing with mindful movement
Our small group classes (max 4 people) mean you get close attention and programs tailored specifically to your needs—especially if you’re recovering from pain or injury.
Neck and shoulder tension
Headaches and eye strain
Lower back pain and disc issues
Sciatica
Carpal tunnel syndrome
Thoracic spine tightness
Wrist, elbow, and hand overuse injuries
If you’re tired of living with aches, stiffness, or recurring tension from your desk job, now’s the time to make a change. Our team at All for One is here to support your health holistically—through expert physiotherapy, movement, and personalised care.
Physiotherapy - 02/12/2025
Physiotherapy - 02/12/2025