By the middle of the year, many people have settled into daily work routines without giving much thought to their workstation setup. Whether you’re working from home, in an office, or splitting time between both, hours spent sitting at a poorly arranged desk can gradually contribute to neck pain, back pain, shoulder tension, and wrist discomfort.

The good news is that improving your workspace doesn’t have to mean buying expensive equipment. Small changes to your chair, monitor, keyboard, and daily movement habits can reduce unnecessary strain and help you work more comfortably. This guide explains how to build a healthier workstation, incorporates expert insights from an ATI Physical Therapy clinician recently featured by Fit&Well, and outlines when physical therapy may help if pain persists.

Reviewed and contributions made by physical therapist Daniel Kline, DPT, SCS, ATC

Key Takeaways

• Small ergonomic adjustments can reduce stress on your neck, back, shoulders, and wrists.
• Sitting in one position for long periods can contribute to stiffness and discomfort.
• Regular movement breaks are just as important as proper workstation setup.
• Good posture is about reducing strain, not maintaining a perfectly upright position all day.
• Physical therapy can help address persistent pain related to desk work.

By the Numbers: Desk Work and Musculoskeletal Pain

Millions of Americans spend most of their workday sitting, making workstation setup an important part of overall musculoskeletal health.

• In one study of desk-based workers, 43.3% reported neck pain during the previous year, and 28.3% experienced work-related neck pain.
  Source: NIH / PMC: Work-Related Neck Pain Among Desk Job Workers
• Nearly 60% of office workers reported musculoskeletal pain in at least one body region, with the neck, shoulders, and lower back among the most commonly affected areas.
  Source: NIH / PMC: Ergonomic Factors and Upper-Body Pain Among Office Workers
• Computer workers may be two to three times more likely to develop chronic neck pain than the general population.
  Source: NIH / PMC: Effectiveness of Exercise in Office Workers With Neck Pain

These statistics reinforce an important point: discomfort isn’t simply part of office work. Proper workstation setup, regular movement breaks, and healthy posture habits can significantly reduce strain on your body over time.

If desk work is causing ongoing neck, back, shoulder, or wrist pain, ATI Physical Therapy can help. Our team will develop a personalized treatment plan to reduce pain, improve mobility, and help you feel more comfortable throughout your workday. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

Why Desk Work Can Lead to Pain

Working at a computer doesn’t automatically cause pain, but repeating the same posture for hours each day can place stress on muscles and joints. Even a well-designed workstation can’t completely eliminate discomfort if you rarely change positions or take movement breaks.

The combination of prolonged sitting, repetitive typing, and poor monitor positioning often contributes to gradual aches that become more noticeable over time.

Sitting Too Long

Remaining in one position reduces circulation and increases muscle fatigue. Over time, this can contribute to stiffness in the neck, shoulders, lower back, and hips.

Poor Monitor Placement

Looking too far down or up at your screen places unnecessary stress on your neck. Keeping your monitor at eye level can help promote a more comfortable posture.

Keyboard and Mouse Position

Arms that reach too far forward or wrists that remain bent while typing can increase tension in the shoulders, forearms, and hands.

Lack of Movement

The body is designed to move. Standing, stretching, or taking a brief walk every 30 to 60 minutes helps improve circulation and reduce stiffness.

ATI Expert Insight

Poor workstation setup doesn’t just affect your comfort. Over time, it can change the way your body moves.

Daniel Kline, PT, DPT, a physical therapist with ATI Physical Therapy, recently shared with Fit&Well that prolonged sitting and computer work commonly contribute to rounded shoulders, forward head posture, and tightness through the chest and upper back. He emphasized that pairing proper workstation ergonomics with regular stretching and strengthening exercises can help reduce discomfort, improve posture, and support healthier movement throughout the workday.

Related Reading: The Four Most Effective Stretches for Rounded Posture From Sitting at a Desk

Simple Ergonomic Changes That Can Help

Many workstation improvements require little or no cost. Small adjustments to your setup can reduce unnecessary strain without completely changing how you work. Combined with regular movement and targeted stretching, these changes can help you stay more comfortable throughout the workday.

Raise Your Monitor

Position the top of your monitor at or just below eye level so you can look straight ahead without tilting your head.

Support Your Lower Back

Choose a chair that supports the natural curve of your lower back, and keep both feet flat on the floor or on a footrest.

Keep Elbows Close

Your elbows should remain close to your sides at roughly a 90-degree angle while typing or using your mouse.

Relax Your Shoulders

Avoid shrugging your shoulders or reaching excessively for your mouse. Keep frequently used items within easy reach.

Change Positions Often

There is no such thing as perfect posture all day. The best posture is your next posture. Aim to stand, stretch, or walk briefly every 30 to 60 minutes.

Desk Exercises Recommended by ATI Physical Therapy

The following exercises are commonly recommended by ATI Physical Therapy clinicians to help improve posture, reduce muscle tension, and counteract the effects of prolonged desk work. Several of these movements were recently highlighted by ATI physical therapist Daniel Kline, PT, DPT, in his Fit&Well interview discussing posture and desk ergonomics.

Doorway Pec Stretch

• Stand in a doorway with your forearms resting against the frame.
• Step forward until you feel a stretch across your chest.
• Keep your shoulders relaxed.

Hold for 30 seconds. Repeat 3 times.

Why it helps: Opens the chest and helps counteract rounded shoulders caused by prolonged sitting.

Prayer Stretch

• Place your palms together in front of your chest.
• Slowly lower your hands while keeping your palms together.
• Stop when you feel a stretch through your wrists and forearms.

Hold for 20 to 30 seconds. Repeat 3 times.

Why it helps: Reduces stiffness in the wrists and forearms from prolonged typing and mouse use.

Band External Rotation

• Hold a resistance band with your elbows tucked against your sides.
• Rotate your hands outward while keeping your elbows in place.
• Slowly return to the starting position.

Perform 2 sets of 12 repetitions.

Why it helps: Strengthens the rotator cuff and upper back muscles that support healthy shoulder posture.

Band Shoulder Extension

• Hold a resistance band with your arms straight.
• Pull the band backward toward your hips.
• Slowly return to the starting position.

Perform 2 sets of 12 repetitions.

Why it helps: Activates the muscles that pull the shoulders back into better alignment.

Chin Tucks

• Sit tall with relaxed shoulders.
• Gently pull your chin straight backward.
• Hold for 3 seconds before relaxing.

Perform 10 repetitions.

Why it helps: Helps reduce forward head posture associated with prolonged computer work.

Upper Back Extension and Rotation Stretch

• Sit tall and place your hands behind your head.
• Gently extend your upper back over the back of your chair, or as far as comfortable if your chair doesn’t provide support.
• Hold for 5 seconds, then return to the starting position.
• Repeat 5 times.
• Keeping your hands behind your head, slowly rotate your upper body to the left and then to the right.
• Perform 5 rotations on each side.

Perform whenever you begin to feel stiff throughout the workday.

Why it helps: Moving out of your desk posture is one of the best ways to reduce stiffness. Extending and rotating your upper back helps restore mobility, counteracts a hunched sitting position, and can relieve tension in the neck and shoulders.

When to See a Physical Therapist

Minor stiffness after a long workday often improves with movement, but persistent pain, numbness, tingling, or headaches related to desk work should not be ignored. Addressing symptoms early may help prevent more significant problems from developing.

A physical therapist can assess your posture, movement patterns, flexibility, strength, and workstation setup to identify factors contributing to your discomfort. Treatment may include targeted exercises, manual therapy, ergonomic recommendations, and strategies to help you move more comfortably throughout the workday.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What is the best desk posture?

Aim for a comfortable, supported posture with your feet flat on the floor, elbows close to your body, and your monitor at eye level.

How often should I stand while working?

Standing or walking for a few minutes every 30 to 60 minutes can help reduce stiffness and muscle fatigue.

Can poor ergonomics cause neck pain?

Yes. Poor monitor placement, unsupported posture, repetitive movements, and prolonged sitting can all contribute to neck discomfort.

Can physical therapy help with desk-related pain?

Yes. Physical therapy can identify movement limitations, improve strength and flexibility, recommend ergonomic adjustments, and help reduce pain associated with prolonged desk work.

The post Mid-Year Desk Reset: How Small Setup Changes Can Reduce Pain appeared first on ATI.

Occupational therapy vs physical therapy is a common question for people recovering from injury or dealing with movement challenges. Both therapies help improve function, reduce limitations, and support a return to daily life. While their goals often overlap, each focuses on different aspects of recovery.

At ATI Physical Therapy, care is focused on physical therapy and specialized services like hand therapy. This guide explains the difference between OT and PT, how hand therapy fits in, and how to know which type of care may be right for you.

Reviewed and contributions made by Michele Auch, OTD, OTR/L, CHT, Doctor of Occupational Therapy & Certified Hand Therapist

Key Takeaways

• Occupational therapy and physical therapy both support recovery and independence.
• Physical therapy focuses on movement, strength, and pain reduction.
• Hand therapy is a specialized area focused on the arm, wrist, and hand.
• Certified Hand Therapists have advanced training in upper extremity care.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

What is Physical Therapy

Physical therapy focuses on restoring movement, reducing pain, and improving strength and mobility. It is commonly used after injury, surgery, or when movement becomes limited due to pain or dysfunction.

A physical therapist evaluates how your body moves and identifies limitations in strength, flexibility, and coordination. Treatment is designed to improve how your body performs during everyday activities like walking, lifting, and reaching.

Physical therapy often includes:

• Strength and mobility exercises
• Manual therapy
• Balance and coordination training
• Injury recovery and prevention strategies

The goal is to help you move better, feel better, and return to activity safely.

What is Occupational Therapy

Occupational therapy focuses on helping individuals perform meaningful daily activities, often referred to as “occupations.” These include self-care tasks, work responsibilities, and hobbies.

Occupational therapists emphasize improving independence by adapting tasks, building skills, or modifying environments. Common areas of focus include:

• Dressing, bathing, and grooming
• Fine motor skills, especially involving the hands and fingers
• Cognitive and sensory processing
• Home or workplace modifications

While general occupational therapy is not offered across ATI clinics, elements of this approach are incorporated into specialized services like hand therapy.

What is Hand Therapy

Hand and upper extremity therapy is a specialized area of rehabilitation focused on the shoulder, arm, elbow, forearm, wrist, and hand. It combines principles of both occupational and physical therapy to restore function and improve daily use of the upper extremity.

Hand therapy is particularly important because injuries to the arm and hand can impact many areas of life, including work, daily routines, and recreational activities.

What is a Certified Hand Therapist (CHT)

A Certified Hand Therapist is an occupational or physical therapist with advanced training and experience in treating upper extremity conditions.

To earn the CHT credential, a therapist must:

• Have at least 3 years of clinical experience
• Complete more than 4,000 hours of hand therapy practice
• Pass a rigorous certification exam

This ensures a high level of expertise in managing complex hand and upper extremity injuries.

If you or a loved one is experiencing pain or movement limitations, come to ATI Physical Therapy for an initial evaluation. Our team will connect you with the right specialist and build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

By the Numbers: Rehabilitation and Recovery

Rehabilitation services like physical therapy and hand therapy play a key role in recovery and long-term health.

• Each year, an estimated 8.6 million sports and recreation-related injuries occur in the United States (National Safety Council).
• 26% of all emergency room visits involve hand injuries
• Approximately 25 % of all sports-related injuries involve the hand or wrist (Rettig, 2023; Amadio, 1990)
• Musculoskeletal conditions are a leading cause of disability worldwide, often requiring rehabilitation to restore movement and function (World Health Organization).
• Rehabilitation is a key health strategy that helps improve function and independence across a wide range of conditions (World Health Organization).

These trends highlight the importance of specialized care in helping people recover and stay active.

Key Differences Between OT, PT, and Hand Therapy

Understanding the difference between occupational therapy, physical therapy, and hand therapy can help you choose the right care for your needs.

Focus of Care

Physical therapy focuses on overall movement, strength, and mobility. Occupational therapy focuses on daily activities and independence. Hand therapy focuses specifically on restoring function in the upper extremity.

Area of Treatment

Physical therapists treat the entire body. Occupational therapists often focus on functional tasks and daily activities. Hand therapists specialize in the shoulder, arm, elbow, wrist, and hand.

Type of Care

Physical therapy often includes exercise and movement training. Occupational therapy includes task-based training and environmental modifications. Hand therapy combines both approaches to restore function and improve daily use of the arm and hand.

Level of Specialization

Hand therapists, especially Certified Hand Therapists, have advanced training in complex upper extremity conditions, making them uniquely qualified to treat injuries involving the hand and arm.

How Hand Therapy and Physical Therapy Work Together

Hand therapy and physical therapy often work together to provide comprehensive care, especially for complex injuries.

For example:

• A physical therapist may address shoulder strength, posture, and overall movement
• A hand therapist may focus on fine motor control, grip strength, and hand function
• A hand therapist can fabricate a custom orthosis (a splint) to position, protect, mobilize or immobilize joints in your arm or hand
• Both providers collaborate to support full recovery

This combined approach helps restore both movement and function across the entire upper extremity.

What Hand Therapy Specialists Treat

Hand therapy specialists are trained to evaluate and treat a wide range of upper extremity conditions, including:

• Soft tissue sprains and strains
• Fractures of the upper extremity
• Arthritis and joint degeneration
• Shoulder conditions
• Nerve injuries and compression syndromes
• Tendon injuries and repairs
• Scar management and wound care
• Overuse injuries and tendinopathies
• Amputations and complex trauma cases
• Neurological conditions affecting the arm and hand
• Conditions requiring customized bracing or splinting

They also provide custom splinting to support recovery and function.

When to See a Physical Therapist or Hand Therapist

If pain, stiffness, or limited movement is affecting your ability to stay active or perform daily tasks, it may be time to seek care.
You may benefit from physical therapy if:

• You have full-body pain or mobility limitations
• You are recovering from a lower extremity injury
• You want to improve strength, balance, or movement
• You may benefit from hand therapy if:
• You have pain or injury in your hand, wrist, elbow, or shoulder
• You are recovering from upper extremity surgery
• You are having difficulty with gripping, lifting, or fine motor tasks
• You need specific hand or arm splinting

If you or a loved one is experiencing pain or movement limitations, come to ATI Physical Therapy for an initial evaluation. Our team will connect you with the right specialist and build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Is occupational therapy the same as physical therapy?
No. Occupational therapy focuses on daily activities, while physical therapy focuses on movement and mobility.

What is hand therapy?
Hand therapy is a specialized area of rehabilitation focused on the upper extremity, including the shoulder, arm, wrist, and hand.

What does a Certified Hand Therapist do?
A CHT provides advanced care for complex upper extremity conditions using specialized training and experience.

Do I need a referral for hand therapy?
In most cases, no referral is needed to begin care at ATI Physical Therapy.

The post OT vs PT vs Hand Therapy: Understanding the Differences appeared first on ATI.

Typing should not hurt. Wrist pain is one of the most common complaints among desk workers, especially as hours at keyboards and devices increase. Whether it feels like an ache, stiffness, or tingling, these symptoms can often be eased with a few ergonomic adjustments and guided movement strategies. This guide explains how wrist pain develops, what causes it, and practical ergonomic fixes that actually work. You will also learn how physical therapy can help with long-term wrist pain relief and carpal tunnel prevention.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Small changes to workstation setup can reduce wrist pain from typing and mouse use.
• Poor posture, repetitive motions, and static positions increase stress on wrist tendons and nerves.
• Stretching, strengthening, and positioning adjustments are essential for wrist pain relief.
• Physical therapy can address stiffness, weakness, and ergonomics for lasting improvement.
• In most cases, no doctor’s referral is needed to begin care with ATI Physical Therapy.

Why Wrist Pain is so Common at Work

Wrist pain often develops slowly from long hours of typing, texting, or using a mouse. When your wrists stay bent or your forearms are not supported, tendons and nerves in the carpal tunnel can become irritated. Over time, this leads to stiffness, tingling, or pain that worsens by the end of the day. The good news is that small, consistent changes can make a big difference.

According to the American Physical Therapy Association (APTA), proper ergonomic setup and movement breaks are key to reducing repetitive strain injuries in office environments (APTA Ergonomics and Repetitive Strain Injury Resources). Most cases of mild wrist pain can improve with posture correction, strengthening, and activity pacing before they become chronic.

If you are feeling wrist pain, stiffness, or tingling from long hours at your desk, come to ATI Physical Therapy for an initial evaluation. A licensed therapist will assess your movement patterns and wrist strength to create a plan designed around your needs. In most cases, no doctor’s referral is needed to get started.

Schedule Now

Common Causes of Wrist Pain at Work

Repetitive typing and mouse use
Typing with bent wrists or a tight grip increases tension in the forearm and hand muscles. This can inflame the tendons, leading to tendonitis or overuse strain.

Poor desk or keyboard positioning
Desks or keyboards that are too high cause the wrists to extend upward. When repeated all day, this position compresses nerves and strains tendons.

Static posture and lack of movement
Holding one position for hours decreases circulation and muscle flexibility, which contributes to fatigue and discomfort.

Carpal tunnel syndrome
Compression of the median nerve causes pain, tingling, or numbness in the hand and fingers. While it may sound intimidating, early ergonomic changes and exercises can help manage and prevent pain before it starts.

Ergonomic Fixes That Actually Help

1. Adjust your chair and desk height
   Your elbows should be close to your sides and bent at about 90 degrees. Wrists should stay in line with your forearms, not bent up or down.
2. Keep wrists neutral
   As the American Occupational Therapy Association notes, “Avoid wrist extension (wrists bent up) as this increases pressure on the carpal tunnel.” Keeping wrists in a straight, neutral line reduces stress and helps prevent nerve compression (AOTA, Home Office Ergonomic Tips).
3. Move the mouse closer
   Position your mouse close enough that your arm stays relaxed at your side. A vertical mouse or trackball can also reduce twisting.
4. Align keyboard and monitor height
   Your keyboard should sit at elbow level, and your monitor should be just below eye height to promote upright posture.
5. Take movement breaks
   Every 30 minutes, stand up, stretch your arms, and roll your wrists. Frequent short breaks are better than one long stretch at the end of the day.
6. Strengthen and stretch
   Simple wrist exercises improve flexibility and support endurance. Try gentle wrist circles, finger stretches, and light resistance exercises using a therapy band or small weight. Stop performing strengthening and stretching exercises if your pain increases.

How Physical Therapy Helps Wrist Pain

A physical therapist can assess your wrist, elbow, and shoulder movement to identify what is driving your pain. Many wrist problems are linked to posture and repetitive habits that can be corrected with proper training. Your therapist may guide you through:

• Stretching to restore wrist flexibility.
• Strengthening of the forearm, shoulder, and upper back for better support.
• Ergonomic education to adjust your workstation safely.
• Manual therapy to reduce stiffness and improve circulation.
• Nerve gliding or tendon gliding exercises for carpal tunnel relief.

Physical therapy is evidence-based and focuses on sustainable habits to prevent pain from returning.

Quick Self Check

Use these quick questions to see if your workstation may be causing wrist pain: – Are your wrists bent upward or resting on the desk while typing? – Do your elbows extend away from your body instead of staying near your sides? – Does your chair or desk height force your shoulders to shrug? – Do you skip breaks for more than an hour of typing? – Are you gripping the mouse tightly or using your laptop keyboard flat on the desk?

If you answered “yes” to two or more, it may be time for ergonomic changes or a PT evaluation.

When to See a Physical Therapist

Consider an evaluation if any of the following apply:

• Pain or stiffness that lasts more than a week.
• Numbness or tingling in the fingers or hand.
• Pain that wakes you at night or worsens after work.
• Swelling or reduced grip strength.

A licensed physical therapist can identify the cause and design a personalized wrist pain relief plan. If needed, we will coordinate with your physician to ensure you get the right care.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Why do my wrists hurt when I type all day?
Holding your wrists in a bent position while typing or using a mouse increases tendon and nerve pressure. Over time, this causes soreness or tingling.

Can wrist pain go away on its own?
Mild pain can improve with rest, stretching, and ergonomic changes, but persistent or worsening symptoms should be evaluated by a physical therapist.

How do I prevent carpal tunnel syndrome at work?
Keep your wrists in a straight, neutral position, take regular movement breaks, and avoid gripping the mouse too tightly. Strengthening your forearms also helps.

What is the best ergonomic setup for typing?
Your keyboard should be at elbow height, your chair adjusted so your feet are flat, and your monitor just below eye level.

Can physical therapy help wrist pain from typing?
Yes. A therapist can identify the cause of your pain, adjust your ergonomics, and provide a personalized wrist-strengthening and stretching plan.

The post Wrist Pain at Work: Ergonomic Fixes That Actually Help appeared first on ATI.

By: MaryLynn Jacobs, MA, OTR/L, CHT

If you’re like many, cracking your knuckles can become a habit and lead you to ask the question “does cracking your knuckles cause arthritis? Many report that joints feel better, looser and more mobile after “cracking” them. The medical term for the popping sound that you hear is crepitus. Kids may think that cracking knuckles is fun and creates a cool noise thus turning this act into a habit.

Is cracking knuckles normal?

In most cases, yes, it is normal to have joints that crack or pop. Normally, there is no pain associated with doing it.

How does the knuckle cracking sound occur?

Researchers have pondered this notion for many years and have come up with various theories. Consistent with all theories is the release of gasses upon cracking. According to MaryLynn Jacobs and Noelle Austin in their book “Orthotic Intervention for the Hand and Upper Extremity,” the joints that make up the bony architecture of our hands are individually covered by a joint capsule. The joint is covered by a synovial lining that creates nourishment and lubrication for the joint. Within the space of this joint, capsule synovial fluid is found which acts as a lubricant and contains nutrients for the adjacent bone surfaces. Scientific Reports explains that a variety of gasses (nitrogen gas) are continuously dissolved in this fluid. When a knuckle is cracked, the stretching of the capsule decreases the  joint pressure and creates a vacuum which is filled by the gas previously dissolved in the synovial fluid. This in turn produces a “bubble” which then bursts creating the characteristic “popping” sound. The gasses re-dissolve in the synovial fluid overtime which explains why knuckles cannot be “re-cracked” immediately.

Does cracking knuckles have side effects?

Little to no evidence exists that cracking knuckles is linked to arthritis or any other joint damage. However, reports in Harvard Health associate knuckle cracking with injuries of the ligaments surrounding the joint or dislocation of the tendons (attachments of muscles to bones) which improved with conservative treatment. A study found that after many years of cracking, habitual knuckle-crackers may have reduced grip strength compared with people not cracking their knuckles.

Does it make a difference whether a child or adult cracks their knuckles?

No, there is no difference whether a child or adult cracks their knuckles, but if the cracking turns into a habit, one could speculate that this habit could cause thickening of the synovial lining by consistent repetition.

Does cracking your knuckles cause or worsen arthritis?

Cracking you knuckles does not make arthritis worse, but this is a common question poised to hand therapists. Consider this, if your joints are undergoing changes due to an arthritic process (such as osteoarthritis or rheumatoid arthritis), placing joints under undue stress by cracking them, could cause ligament laxity, joint displacement and/or possible tissue tearing. Pain is an important factor, if there is pain upon cracking — stop! This may be indicative of something going on in your joint(s) that needs medical attention.

Are you experiencing pain in your joints from knuckle cracking?

With hands-on care to help you achieve your goals and return to the highest quality of life, our certified hand therapists will evaluate your injury and provide you with the options for continued care. Stop by your nearest ATI Physical Therapy clinic for a complimentary screening and get back to doing you.

The post Knuckle Cracking and Hand Osteoarthritis: Your Questions, Answered appeared first on ATI.