Why Your Desk Job Is Wrecking Your Neck and Back (And How Massage Can Help)

Lukas Vojnar
Aug 3
3 min read

Let’s be honest, sitting at a desk or driving all day is one of the most common causes of neck and back issues we see in the clinic. You don’t have to be a gym bro or an athlete to end up in pain. Just spending 8+ hours in front of a screen, behind the steering wheel day in and day out, can quietly wear your body down over time.

At Bondi Sports Massage, we treat a huge number of office workers dealing with postural pain. Whether you're working from home in Bondi or commuting into the CBD, here’s how that desk job could be wrecking your neck and back-and how remedial massage in Bondi Junction can actually help fix it.

The Problem: Prolonged Sitting = Postural Breakdown

When you sit for long periods, your body starts to adapt-to the chair, not to ideal movement. Here's what often happens:

Forward head posture (chin poking out)
Rounded shoulders and upper back
Tight hip flexors and weak glutes
Stiff thoracic spine and compressed lower back

These patterns are often linked to:

Neck tension and headaches
Mid-back tightness
Lower back pain
Shoulder stiffness and limited mobility

Even if you stretch occasionally or “sit up straight,” without regular movement and treatment, these issues build up.

How Massage Helps (When Done Properly)

When we treat clients for desk-related pain at our massage clinic in Bondi Junction, we focus on more than just relaxation. Here’s how remedial massage or sports massage helps:

✅ Releases chronically tight areas (e.g., traps, pecs, hip flexors)

✅ Restores mobility in the spine and shoulders

✅ Improves circulation to tissues that don’t get much movement

✅ Reduces tension headaches caused by neck and jaw tightness

✅ Promotes better posture awareness

We also show you stretches, ergonomic tips, and simple mobility drills you can do between treatments—because long-term change happens outside the clinic too.

Common Desk-Job Areas We Treat at Bondi Sports Massage

Upper traps & levator scapulae - for neck stiffness and tension
Pectorals & anterior deltoid – to help open the chest and shoulders
Thoracic spine & intercostals – to improve breathing and posture
QL & lumbar erectors – for lower back support
Hip flexors & glutes – especially for people who sit more than 6 hours a day

What a Typical Treatment Looks Like at Bondi Sports Massage

If you're booking in for remedial massage in Bondi Junction for desk-related pain, here’s what a session might include:

🕒 30-Minute Remedial massage Treatment Example – Focus on One Key Area

Say you’ve got chronic neck stiffness and tension headaches. In a 30-minute session, we’ll:

Assess posture and movement
Treat the upper traps, levator scapulae, and suboccipitals
Use deep tissue massage and trigger point therapy
Add dry needling to the neck or jaw if there are persistent trigger points
Finish with mobility guidance or ergonomic tips

🕐 60-Minute Remedial massage Treatment Example - Full Postural Reset

If you're dealing with neck, shoulders, and lower back pain, we’ll:

Start with a postural and range-of-motion assessment
Combine remedial massage with cupping to release fascial tension in the mid-back
Work through the glutes, QL, and lumbar spine
Use dry needling if needed to target deeper myofascial trigger points
End with stretching guidance and home care strategies

Whether you book a short session or full-body reset, your treatment will be targeted, evidence-based, and designed to improve how you move and feel-not just make you “relaxed.”

Final Thoughts

If you’re dealing with recurring neck pain, tension headaches, or a stiff lower back from working at a desk, don’t just rely on Panadol and posture cues. Book in for a proper remedial massage in Bondi Junction-you’d be surprised how quickly things can turn around when we treat the right structures and get your body moving again.

📅 Book your session today and give your desk-bound body the reset it needs.