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044 585 99 49
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info@physio-waidfuss.ch
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Hönggerstrasse 118
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from 8-12 and 13-17 o'clock

Put an end to office back pain in Zurich Wipkingen

Put an end to office back pain in Zurich Wipkingen

Put an end to office back pain

Do you know this too? A long day at work, lots of screen time - your neck gets stiff, your shoulders tense up and your lower back becomes more and more noticeable. The good news: this doesn't have to be your daily routine. With targeted physiotherapy, you can regain freedom of movement, relieve pain in the long term and prevent new complaints.

Why your body reacts to office work

Our bodies are made for activity. Sitting for hours on end in one-sided postures puts too much strain on the neck, shoulders and back. The muscles become tense, the spine is put under unfavorable strain and the natural freedom of movement is lost - pain is the warning signal. The head often leans towards the screen, the shoulders hunch up and the lumbar spine rounds off. These posture patterns lead to overloading of muscles, tendons and intervertebral discs. With the right strategy, these mechanisms can be reversed.

Common misconceptions about back pain in the office

  • "Office work just hurts" - no. Pain is not normal, it can be changed.
  • "There's nothing you can do" - but. Targeted physiotherapy, better ergonomics and regular exercise can effectively reduce discomfort.
  • "Only strengthening is enough" - not quite. A balanced program of mobility, coordination, strength and relaxation has the most lasting effect.

 

Possible consequences of untreated complaints

Back painIf you ignore pain, you risk it becoming chronic. Tension can trigger headaches, impair sleep and concentration and radiate into the shoulders or arms. The sooner you take action, the quicker and more lasting the improvement will be. Precise diagnostics, active exercises and ergonomic adaptation of the workplace stop the downward spiral.

Our approach at Waidfuss Physiotherapy

We take the time to understand your situation and create an individual plan - evidence-based, practical and goal-oriented.

  1. Listen and understand: Complaints, triggers, goals and previous strategies are recorded in a structured manner.
  1. Root cause analysis: We look at posture, workplace design, movement habits and everyday stresses.
  1. Targeted treatment: Manual therapy, trigger point therapy (targeted pressure on painful muscle points), functional kinesiology and, if necessary, tape for relief. The aim is to relieve pain, improve joint function and increase freedom of movement.
  1. Prevention and adviceErgonomic tips, exercises suitable for everyday use and strategies for less stressful routines ensure long-term results.

 

The most common mistakes in the workplace and how to avoid them

  • Turtle neckPosition the top edge of the monitor at eye level and gently tilt your chin back.
  • Mouse shoulder: Hold the mouse close to your body and change hands regularly.
  • Hump backSit upright, use the backrest and support the lumbar spine.
  • Permanent seat trapStand up every 30 minutes, walk briefly, relax your shoulders and breathe deeply.
  • Stress armor: Schedule short relaxation sequences several times a day to reduce muscle tone.

 

Short exercises for in between

  • Neck Liberator: Tilt your head to your right shoulder, hold for 10-15 seconds, breathe calmly; change sides.
  • Shoulder loosener: Slowly circle backwards ten times, then gently pull your shoulder blades together for 5 seconds.
  • Back activator: Place your hands behind your head, lift your sternum, lean back slightly, inhale deeply; 5-8 repetitions.
  • Hip opener while seated: Cross one leg over the other, gently tilt your upper body forward, hold for 15 seconds; change sides.

These exercises are simple, effective and can be carried out discreetly at the workplace. Regularity is key: short and frequent is better than infrequent and long.

 

Ergonomic working compact

  • ScreenUpper edge at eye level, 50-70 cm distance, no glare from windows or lamps.
  • Sitting: Feet fully on the floor, knees about 90 degrees, forearms parallel to the table top, use lumbar support.
  • Keyboard and mouse: Keep your wrists neutral, place both at the same height, encourage side changes.
  • Telephony: Use the headset to relieve the shoulder/neck area.

 

Pragmatically improving the home office

Many improvised workstations are not ideal. Small adjustments make a big difference: raise your laptop, use an external keyboard and mouse, provide sufficient light, plan clear work and break times and short active breaks. This creates healthy routines - even at home.

 

When should you contact us

  • Pain that lasts longer than a week
  • Headaches that originate in the neck
  • Numbness or tingling in the hands or fingers
  • Pain radiating into the arms
  • Limited head mobility
  • Sleep disorders due to pain

Early clarification clarifies causes, shortens treatment times and increases the chances of success.

 

Your path to freedom from pain

  • Make an appointment
  • Thorough initial assessment with findings
  • Individual therapy plan, usually 9 sessions
  • Guidance on exercises and everyday tips to stabilize results

Our focus is on active, evidence-based physiotherapy. You will learn what is good for your back - in the office, at home and in everyday life.

 

Costs and health insurance companies

In most cases, physiotherapy is covered by health insurance if it is prescribed by a doctor. We will be happy to assist you with questions about the prescription and the procedure. Investing in your health pays off twice over: less pain, more performance.

Prevention for the future

  • Individual exercise programs for the workplace
  • Ergonomics coaching for the office and home office
  • Moving breaks with short mobility routines
  • Stress reduction through breathing and relaxation techniques

It's worth sticking with it: continuity prevents relapses and strengthens your back and neck in the long term.

Contact and appointment

Physiotherapie Waidfuss, Hönggerstrasse 118, 8037 ZurichPhone 044 585 99 49E-mail info@physio-waidfuss.ch

Take the first step towards more freedom of movement and less pain today - we will provide you with professional, friendly and targeted support. Or book online here.