Shoulder discomfort during computer work. Back pain when moving stock. An aching elbow after a day using tools.
Work-related muscle and joint symptoms can affect people in desk-based and physical jobs. A useful response starts with understanding the task, identifying what needs to change and deciding whether clinical support is needed.
Workplace injury prevention involves assessing risks, improving tasks and equipment, varying activity and responding to symptoms early. Physiotherapy can support assessment and rehabilitation, while employers remain responsible for managing workplace risks.
At Light Joints Physiotherapy, our core services include physiotherapy, physiotherapy with MSK ultrasound, joint and tendon injections, and sports massage. The appropriate option depends on your symptoms and clinical needs.
Here are five practical steps towards healthier working.
1. Identify which tasks need reviewing
Before buying equipment or choosing treatment, look at when the problem occurs.
Consider:
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Which tasks involve repeated movements, lifting, reaching or sustained effort?
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How long do you spend doing them?
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Has the workload, equipment or routine changed?
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Are there opportunities to change activity?
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Have other workers reported similar difficulties?
Be specific. “My shoulder hurts at work” is a starting point. “My shoulder becomes uncomfortable after repeatedly reaching across the packing bench” gives you something practical to investigate.
For desk-based work
A display screen equipment assessment, usually called a DSE assessment, examines your workstation and how you use it.
HSE guidance says assessments should be reviewed when a new workstation is set up, a new user starts, the workstation or its use changes, or someone reports pain or discomfort.
For physical jobs
Review the load, equipment, available space, repetition and work pace together.
If several people struggle with the same task, the work arrangement needs attention. Individual treatment alone will not address a shared hazard.
2. Make equipment fit the task and the person
Useful adjustments depend on the work you actually do.
For computer work, starting points include:
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Positioning the screen directly in front of you at a comfortable viewing height and distance.
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Keeping the keyboard and mouse within easy reach.
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Adjusting the chair to provide support.
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Supporting your feet where needed.
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Keeping frequently used items close.
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Considering a separate keyboard and mouse for prolonged laptop use.
HSE’s DSE checklist covers screens, input devices, furniture, software and the working environment. It provides a structured way to identify issues and record actions.
Think beyond the office chair
In a workshop, treatment room or warehouse, the relevant change might be the height of a surface, the position of tools or access to handling equipment.
For shared workstations, make adjustments easy to repeat. Workers need to know how to change the setup and have time to do so.
The aim is a comfortable, usable arrangement with opportunities to vary position.
3. Build changes of activity into the day
A suitable workstation still needs a workable routine.
For DSE users, HSE advises planning breaks or changes of activity. Switching tasks is most useful when it changes the demands involved.
Depending on the role, options may include:
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Completing a non-screen task between periods of computer work.
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Walking or changing position when the job allows.
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Alternating tasks that involve different movements.
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Breaking up long periods of repetitive work.
Make task rotation meaningful
Moving between two jobs that both involve repeated gripping may leave the same physical demands in place.
Consider what changes: the movement, force, duration and opportunity to recover.
Managers should also check whether workload and staffing allow the planned breaks. Advice is useful only when people can act on it.
4. Reduce hazardous manual handling
Manual handling includes lifting, lowering, carrying, pushing and pulling.
HSE sets out a clear approach: avoid hazardous manual handling where reasonably practicable, assess what cannot be avoided and reduce the remaining risk.
Before focusing on technique, ask:
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Can suitable equipment move the load?
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Can the load be smaller or easier to grip?
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Can storage reduce awkward reaches?
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Can the carrying distance be shortened?
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Can the route or working surface be improved?
Mechanical assistance, such as a suitable trolley or hoist, may help. Where this is not practicable, changes to the task, load and environment should be explored.
Training should support safer work
Workers need instruction relevant to their equipment and procedures.
A lifting demonstration cannot make every load or working arrangement appropriate. Review the full task, including how frequently it is performed and under what conditions.
5. Report symptoms early and seek appropriate support
Recurring discomfort is a reason to review what is happening.
Tell your manager or relevant workplace contact:
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Which activities are difficult.
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When symptoms occur.
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Whether they settle between shifts.
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Whether they affect sleep or daily activities.
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Whether your duties or equipment have changed.
Work can cause or aggravate symptoms involving the neck, shoulders, arms, wrists and hands across computer work, manufacturing, construction and other settings.
A clinical assessment may be useful when symptoms persist, worsen or limit function.
Treatment should support recovery alongside appropriate changes to work. Temporary symptom relief does not establish that a hazardous task has become safe.
How can Light Joints Physiotherapy help work-related pain?
Our core services offer different options for assessment, rehabilitation and symptom management. You do not need to know which treatment you need before asking for help.
Physiotherapy: the starting point for new or recurring pain
Physiotherapy is a useful starting point for a new injury, unexplained pain or symptoms that repeatedly interrupt work.
An appointment includes discussing your history and goals, assessing movement and function, explaining the findings and developing a personalised plan.
Bring practical details about your job, such as:
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How often you lift or carry.
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How long you drive or use a computer.
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Which movements are difficult.
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What adjustments are available.
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Whether your duties have recently changed.
Your goals might include tolerating a working day more comfortably, rebuilding strength or returning to particular tasks.
Explore physiotherapy assessment and treatment.
For recurring lower back symptoms, read about our back pain physiotherapy service.
Physiotherapy with MSK ultrasound: additional information when appropriate
Musculoskeletal ultrasound can provide additional information about certain muscle, tendon and joint problems alongside a clinical assessment.
It is not required for every painful area. The important question is whether imaging could help clarify the problem or inform treatment.
For example, persistent localised tendon symptoms may prompt a discussion about ultrasound. It is not a routine scan for general lower back pain or sciatica.
View our physiotherapy with MSK ultrasound service.
Joint and tendon injections: an option for selected conditions
Injections may be considered for appropriate patients with persistent joint or tendon-region symptoms following assessment.
Suitability depends on the condition, health history, previous treatment and discussion of potential benefits and risks. The injection type and target also matter.
An injection is not a general solution for workplace strain. Where appropriate, it should sit within a wider plan that considers rehabilitation and relevant work demands.
If another clinician has recommended an injection, contact us to discuss the available options and assessment requirements.
Explore our joint and tendon injection service.
Sports massage: muscular comfort and relaxation
You do not need to play sport to choose sports massage.
It may suit someone seeking a comfortable hands-on appointment for familiar muscular discomfort or relaxation after a demanding week.
Pressure and treatment areas should reflect your preferences and suitability. Massage should not be presented as a way to correct every work-related problem or prevent injuries.
If the same discomfort keeps returning, an assessment may be more useful than repeatedly treating the area without reviewing the cause.
View sports massage appointments.
Which appointment should you choose?
| Your main concern | A useful starting point |
|---|---|
| New, unexplained or recurring pain | Physiotherapy assessment |
| Symptoms limiting work, walking or exercise | Physiotherapy assessment |
| Persistent muscle, joint or tendon symptoms where imaging may inform care | Discuss physiotherapy with MSK ultrasound |
| An assessed condition where an injection has been suggested | Discuss injection suitability |
| Familiar muscular discomfort or a relaxing hands-on appointment | Sports massage may be suitable |
| Problems associated with equipment, lifting or repetitive tasks | Request a workplace review alongside any clinical care |
New or worsening weakness, numbness or other concerning symptoms need appropriate clinical assessment rather than a routine massage appointment.
Contact our team if you need help choosing a service.
Returning to work after an injury
A return-to-work discussion is more useful when it addresses specific duties.
Consider:
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Which tasks are currently manageable?
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Which duties need temporary adaptation?
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What equipment or assistance is available?
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How will activity increase?
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When will the plan be reviewed?
Your employer, treating clinician and occupational health service may each contribute.
Physiotherapy can help you discuss function and rehabilitation goals. A standard appointment should not be assumed to include a formal occupational health opinion or an employer’s workplace risk assessment.
Work-related pain support in Leeds and Bradford
Light Joints Physiotherapy has clinics in:
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Colton, Leeds: inside Jetts Fitness, Stile Hill Way.
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Rothwell, Leeds: inside Jetts Fitness, Commercial Street.
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Greengates, Bradford: inside Jetts Fitness, Harrogate Road.
You can meet our team or contact us to discuss an appointment.
Book a physiotherapy assessment to understand your symptoms and plan your next steps.
Frequently asked questions about workplace injury prevention
Assessments, treatment and working comfortably
What is the difference between physiotherapy and occupational health?
Physiotherapy assesses symptoms, movement and function and can guide rehabilitation. Occupational health considers health in relation to work, including matters such as fitness for duties and workplace adjustments. The services can complement each other.
Do I need a GP referral to book physiotherapy?
Adults can book directly with Light Joints Physiotherapy. If further medical investigation or another service is appropriate, your clinician will explain the next steps.
Do home workers need a DSE assessment?
DSE responsibilities can apply to home and hybrid working. Discuss your regular setup with your employer, including any discomfort or changes to equipment. HSE provides specific home-working guidance.
Will a standing desk prevent back pain?
A standing desk does not guarantee prevention. It may offer another working position, but the full setup, tasks and opportunities to vary activity still matter.
Should I book sports massage for discomfort after work?
Massage may suit familiar muscular discomfort or relaxation. Choose an assessment first if pain is new, persistent, unexplained or repeatedly limiting work.
Do I need an ultrasound scan for work-related pain?
Not automatically. Assessment comes first, and ultrasound is useful only for certain clinical questions. It should be considered when the findings may inform care.
Can an injection prevent workplace injuries?
No. Injections are considered for selected clinical conditions after assessment. They do not replace suitable equipment, task design, risk management or rehabilitation.
Can treatment replace changes to my workstation or duties?
No. Treatment and workplace risk management serve different purposes. Relevant hazards should still be reviewed, even if treatment makes you feel more comfortable.
Does Light Joints provide formal workplace assessments?
Contact us to discuss the exact service you need. A standard physiotherapy appointment should not be assumed to include an on-site ergonomic assessment, formal occupational health report or employer risk assessment.
This article focuses on muscle and joint health at work. It provides general information and does not replace an individual clinical assessment or workplace risk assessment.