It usually starts with something small.

Your neck feels stiff after a day in the office. Your lower back aches by the time you get home. Perhaps your shoulders feel permanently tense, or your wrist starts to complain halfway through a busy afternoon of emails.

For many London office workers, these symptoms are easy to dismiss.

A typical day might involve a commute across London, several hours at a desk, a few meetings and a laptop open again in the evening. When your body starts to feel uncomfortable, it can seem like just another part of a busy working week.

But recurring aches and stiffness are worth paying attention to.

Work-related musculoskeletal disorders accounted for 7.1 million working days lost in Great Britain in 2024/25. Although office work may not seem physically demanding, sitting in one position for long periods and carrying out repetitive movements can gradually place strain on the body.

Why does office work cause so many aches and pains?

It is tempting to blame everything on poor posture. In reality, the issue is often less about sitting “wrong” and more about how long you stay in one position.

Think about a normal working day in London. You might sit on the train, sit at your desk, sit in a meeting and then sit again on the journey home.

Your neck may be held in one position while you work. Your shoulders may gradually creep upwards during a stressful deadline. Your hands repeat the same small movements as you type and use a mouse.

None of these things necessarily causes a problem overnight. The difficulty is the repetition.

This is something we often consider when assessing patients looking for Musculoskeletal physiotherapy London. The painful area is only part of the picture. We also want to understand how you move, what your working day looks like and which activities are making your symptoms worse.

Neck pain: the familiar end-of-day ache

Neck pain is one of the most common problems reported by office workers.

You may recognise the pattern. You get to work feeling fine, spend most of the day looking at a screen and then notice your neck feels tight by late afternoon.

For some people, the discomfort is a dull ache around the base of the neck. Others experience stiffness when turning their head or headaches associated with neck tension.

Long periods at a desk and awkward positioning can contribute to neck pain. Spending hours looking down at a laptop may also leave the neck and upper back working harder than they need to.

A common example is someone working through a busy afternoon in Canary Wharf. They are focused on a deadline and barely move from their screen. By the time they leave the office, their neck is sore.

They stretch. It feels a little better.

The next day, the same thing happens.

It is often this repeated pattern, rather than one particularly bad day, that needs addressing.

A useful place to start: change position regularly, adjust your screen height and avoid expecting your neck to remain in exactly the same position for hours.

Lower back pain after a day at the desk

Lower back pain is another common complaint among people who work at a desk.

Some London office workers describe a persistent ache after sitting through the day. Others notice stiffness when standing up after a long meeting or getting off the train after the commute home.

Long periods of sitting can reduce the amount of movement through the hips and spine. Your workstation setup may also be contributing to the problem.

It is important to say that back pain does not automatically mean there is serious damage. Many cases improve with appropriate movement and self-management. However, persistent or concerning symptoms should be assessed appropriately.

One of the simplest changes is to break up long periods of sitting.

Stand up during a phone call. Walk over to a colleague rather than sending another message. Take a few minutes to move between meetings where possible.

You do not need to turn your working day into an exercise programme. You simply need to give your body more opportunities to move.

Shoulder tension and upper back pain

Shoulder tension is particularly common during stressful periods at work.

You may notice yourself sitting with your shoulders raised while concentrating on a spreadsheet or rushing to meet a deadline. After several hours, there may be a tight or burning sensation between the shoulder blades.

People who use a mouse for much of the day or regularly switch between a laptop and multiple screens may also notice shoulder discomfort.

The shoulder itself is not always the whole story.

The neck, upper back and the way the shoulder blade moves can all influence how the area feels. This is why treating the painful spot alone does not always provide a long-term solution.

Wrist, hand and forearm pain from repetitive work

Typing and mouse use involve a large number of small, repeated movements.

Over time, some office workers develop aching or stiffness in the wrist, hand or forearm. Others notice tingling or find that they can no longer type comfortably for as long as they used to.

It is worth avoiding self-diagnosis here.

Wrist pain does not automatically mean repetitive strain injury or carpal tunnel syndrome. There are several possible causes, and the right approach depends on what is actually contributing to your symptoms.

Your workstation may be a factor. So may the way you use your mouse, how often you change position or the amount of time you spend carrying out repetitive tasks.

If symptoms are continuing, an assessment can help provide a clearer picture.

Hip stiffness: an often-overlooked problem

Most people do not immediately associate office work with hip stiffness.

However, sitting for much of the day can mean the hips simply are not moving very often.

A common example is someone who feels fine while sitting at their desk but notices tightness when they stand up, climb the stairs at the station or start a workout after work.

The answer is not necessarily to spend 20 minutes aggressively stretching every evening.

For many people, regular movement and gradually improving strength are more useful than repeatedly forcing one stretch. The right approach will depend on the individual and what is contributing to the stiffness.

What can London office workers do to safeguard their musculoskeletal health?

The most realistic changes are usually the ones you can actually maintain.

Try to:

• Move regularly throughout the day. Your body is not designed to remain in one position for hours.

• Break up long periods of sitting. Short walks between meetings can also help.

• Review your screen position. Constantly looking down at a laptop may place additional strain on your neck.

• Pay attention to recurring symptoms. Daily stiffness is worth noticing rather than simply working through.

• Build strength gradually. Better strength can improve your body's tolerance for work and everyday activities.

• Think beyond temporary relief. Hands-on treatment may be beneficial, but a longer-term strategy should take into account movement, strength, and daily routine.

When should I see a physical therapist?

If pain is affecting your work, sleep, exercise or the things you enjoy doing outside work, it is worth getting it assessed.

A good physiotherapy assessment should not simply result in a generic list of exercises. It should help you understand why your symptoms may be happening and what you can realistically do to improve them.

For someone working in London, that may mean looking at more than their desk setup. Your commute, working hours, exercise habits and the way you manage your day may all be relevant.

Don't simply accept office-related pain

Neck pain, lower back pain, shoulder tension, wrist discomfort and hip stiffness are all common among London office workers.

But common does not mean you have to put up with them.

Small changes to how you move during the day can make a difference. So can appropriate strengthening and a better understanding of what is contributing to your symptoms.

If you are looking for musculoskeletal physiotherapy in London, choosing a physiotherapy clinic in London that takes time to understand your symptoms, your routine and your goals can be an important first step towards feeling more comfortable and confident in your movement.