About me

I’m a woman in my late 40s who works full-time on a computer, often for long stretches without moving as much as I should. I stay fairly active outside of work, but like many people, long workdays sometimes win over good habits.

The problem before treatment

For a few months, I had increasingly annoying upper back and right shoulder pain. It started as a stiff, achy feeling at the end of the day, but eventually it became something I felt almost constantly. The tightness made it harder to focus at work and even simple things like turning my head or reaching for something felt uncomfortable. It also started affecting my mood because it drained my energy and made me worry that I might be doing long-term damage just from sitting still too much.

What made me seek help

The turning point was the morning after one particularly long workday where the pain became sharp enough that I had to stop typing. That was the moment I realised I couldn’t just “stretch it out” anymore. I needed proper help so I could keep working without making things worse.

Treatment and rehabilitation journey

At Physio Surrey, the focus wasn’t just on relieving the pain but also on understanding why it was happening. I had some hands-on treatment, including massage work that immediately eased a lot of the tension in my upper back and shoulder.

But the biggest change came from the exercises I was given, simple but very targeted movements to strengthen my upper back, improve mobility and encourage better posture. I was also shown how to adjust my desk setup, including how to support my arms properly and avoid slumping into the same position for hours.

I attended sessions regularly in the beginning, then spaced them out as things improved. The physio checked my progress, adapted the exercises and made sure I was using good habits day to day rather than just relying on quick fixes.

Results and progress

The relief started quickly. After the first couple of sessions, I could work more comfortably again, which was a huge weight off my shoulders, literally. Over the next few months, the pain gradually reduced, my movement improved and I felt more confident in my body again. Altogether it took around three months to feel fully back to myself.

Where I am now

I’m back to working normally, and I’m much more aware of how I sit, how often I move and how to keep my shoulders happy. I still do some of the exercises when I feel a bit tight, and they work every time.

My message to others

If you’re dealing with similar pain, don’t wait. Getting help early makes such a difference, and the right exercises can change everything.

“I only wish I’d gone sooner.”

Kirsti Helene Harefallet