Workplace Injuries: How to get back on the job safely

Work shouldn’t wear you down but long days on the tools or at a desk can add up. From repetitive strain injuries and shoulder overload to neck and lower back pain, work-related injuries are some of the most common we see at City South Physiotherapy in South Melbourne. Our goal is to work with you to get you back to work as soon as possible, when it’s safe to do so.

Common work injuries we treat

– Lower back pain from prolonged sitting or lots of lifting and shifting
– Neck and shoulder pain, and headaches, from laptop posture or overhead work
– Tendinopathies (tennis elbow, rotator cuff, Achilles) from repetitive tasks. This can even include typing!
– Knee pain from kneeling, squatting, or going up and down lots of stairs
– Wrist/hand pain from typing, mouse use, or tools that vibrate

How physiotherapy helps workplace injuries

1. Assess the cause, not just the pain. We look at your workstation, your lifting technique, and the exact demands of what your body needs to be able to do every day.
2. Settle symptoms. Hands-on treatment, taping, and mobility work reduce pain so you can keep moving.
3. Build resilience. Targeted strength and endurance training helps tissues cope with daily requirements.
4. Modify (don’t stop) activity. Where possible, we keep you working with simple adjustments. This might include modified or light duties, taking micro-breaks, or different tools that you can use.
5. Ergonomics that actually work. We can help you set up a practical desk, choose the right chair, and plan movement breaks that fit your day.

Practical tips for getting your workplace setup right

– Computer monitor set at eye level, keyboard within easy reach and your elbows resting at 90°
– Sit with hips above knees if possible and feet supported if required
– Use a sit–stand desk if appropriate. Standing has been shown to be no more beneficial than sitting, but the variety throughout the day is the perfect balance.
– Micro-break every 30–45 minutes — stand up, roll your shoulders, take 10 deep breaths, and then go about your day again

When should I see a physio about a workplace injury?

If you’ve had a workplace injury, as soon as you can after the injury. Particularly if your pain stops you doing your job, keeps returning, or spreads (e.g., neck pain with arm tingling), it’s time for a plan from one of our physiotherapists. Early physio helps you avoid long absences from your job and gives you the tools to stay well at work. Returning to work (early), even on modified duties, has been shown to have significant physical, social and mental health benefits.

So if you want to get back to work without the niggles, book an appointment with our South Melbourne physios — we’ll help you sort the cause and keep you moving.