Ergonomics & Home Exercise Programme

Computer-related repetitive strain is one of the most common reasons people come to physiotherapy in their 20s and 30s. The treatment is rarely the gym — it is the desk.

We assess your workstation, posture and break habits, and design a home programme short enough that you will actually do it.

• Neck and shoulder pain in desk-based workers
• Wrist, forearm and elbow strain from typing or mouse use
• Mid-back ache and headaches from prolonged sitting
• Low-back discomfort from poor seating
• Pre-emptive setup for new remote-work arrangements
• Return-to-work after a desk-related injury

1. Workstation Photo AuditBefore the visit, we ask for photos of your desk setup.
2. AssessmentPosture, mobility and strength reviewed in clinic.
3. Setup RecommendationsChair height, screen position, keyboard, mouse, lighting — concrete advice, not generic.
4. Micro-break PlanShort movement breaks built around your real schedule.
5. Home ProgrammeFive to ten minutes a day of focused mobility and strength.

Most ergonomic interventions show benefit within 2–4 weeks if both the setup and the programme are followed.

Typically 2–4 sessions, with email or WhatsApp follow-up for setup tweaks.

Generally suitable for everyone; modifications are made during pregnancy and after recent surgery.

• Workstation audit done before the first visit, not after
• Programme designed to fit a real working day
• Ongoing remote follow-up included