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Office pain is common—living with it shouldn’t be

Office pain is common—living with it shouldn’t be
 Meta title (≤60): Office Syndrome in Trang: Neck–Shoulder–Back Pain Fix | Thonburi Trang

Meta description (≤160): Trang office workers: check symptoms, desk setup, quick stretches, and how physiotherapy helps. Know the red flags and when to see a doctor at Thonburi Trang Hospital. Call 075-215-215 ext. 3318.
Focus keyphrases: office syndrome Trang, physiotherapy Trang, neck shoulder back pain Trang
Slug: /en/blog/office-syndrome-trang

Office pain is common—living with it shouldn’t be

Long hours, tight deadlines, phone-down posture… hello stiff neck, tight shoulders, and aching back. Left alone, minor strain becomes chronic pain that drains focus and energy.

Red flags (seek medical care now)

  • Pain radiating to arm/leg, numbness, weakness, dropping objects

  • Severe pain with fever or after an accident/whiplash

  • Neck stiffness with unusual headache, double vision, or marked dizziness

Desk checklist (fast wins)

  • Monitor: eye level, arm’s length

  • Chair: back supported, small lumbar roll, feet flat (use footrest if needed)

  • Keyboard/Mouse: elbows ~90°, neutral wrists

  • Laptop: use a stand + external keyboard/mouse

  • 30–5 rule: every 30 minutes, move 2–5 minutes. Your spine likes variety.

3-minute micro-stretch

  1. Side-bend neck R/L, hold 15–20s ×2

  2. Squeeze shoulder blades together ×10

  3. Overhead reach + deep breaths ×5

Stop if pain shoots or numbness worsens; consult a professional.

Why physiotherapy at Thonburi Trang

  • Root-cause assessment (muscles, joints, posture, work tasks)

  • Personalized ergonomic coaching and home program

  • Stepwise stretch-correct-strengthen plan; manual therapy and modalities when appropriate

  • Safe return to activity with clear progressions

FAQs

How many sessions will I need? Many feel improvement within 3–6 sessions; habits and baseline strength matter.
Can I keep running or lifting? Yes—lighter load, correct technique, gradual progression.
Heat or ice? Heat for tight/overused muscles; ice (10–15 min) for recent inflammation or swelling.
Are painkillers enough? Helpful short-term, but posture change and strengthening drive lasting results.

Appointments & Local SEO (NAP)

Physiotherapy Department — Thonburi Trang Hospital (THG)
Tel. 075-215-215 ext. 3318 • Line/FB: @THONBURITRANG • Open daily
Primary CTAs: “Book Physio” | “Chat with a Physiotherapist”

Suggested internal links: Physiotherapist directory | Online booking | Related posts: Neck pain, Low back pain

Medical disclaimer: General information only; not a substitute for a clinician’s assessment. If red flags are present, seek care immediately.