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How Your Desk Job Might Be Causing Your Back Pain—And What to Do About It

If you spend most of your day sitting at a desk, you might have noticed some stiffness or discomfort in your lower back. You’re not alone—back pain is one of the most common complaints among desk workers. While it can range from a mild, nagging ache to sharp pain, understanding the causes can help you find relief.

Why Does Sitting Cause Back Pain?

Many people believe that poor posture is the main culprit behind back pain. While posture does play a minor role, research suggests that the real issue is prolonged sitting without movement. Our bodies are designed for motion, and staying in one position for too long—no matter how good your posture is—can lead to muscle fatigue, stiffness, and discomfort.

Common Back Conditions Linked to Desk Work

Long hours at your desk can contribute to various back issues, including:

  • Mechanical low back pain: Sitting for too long will increase stiffness and muscle weakness which can cause back pain
  • Herniated discs: Sitting for long periods can put pressure on your spine, sometimes leading to disc compression
  • Spinal stenosis: A condition where the space around the spinal cord narrows, putting pressure on nerves and causing pain.

Movement and strengthening exercises can often help reduce symptoms and improve function.

How to Prevent and Relieve Back Pain from Sitting

The good news is that small changes in your daily routine can help prevent and relieve back pain. Try these simple strategies:

1. Take Frequent Movement Breaks

Set a reminder to stand up and move every 20-30 minutes. A quick stretch, short walk, or even standing for a few minutes can help ease stiffness.

2. Strengthen Your Core

Incorporate core-strengthening exercises like planks or bridges into your routine. A strong core provides better support for your spine and can reduce the likelihood of pain.

3. Stretch Regularly

Simple stretches like seated spinal twists, cat-cow stretches, and hamstring stretches can help keep your back flexible and reduce tension.

4. Consider a Standing Desk

Alternating between sitting and standing throughout the day can help reduce the strain on your back and keep you more active.

When to Seek Help

If your back pain is persistent, worsening, or interfering with daily activities, it may be time to seek professional advice. A physiotherapist can assess your condition, provide personalized exercises, and help you manage your pain effectively.

Back pain from desk jobs is common, but it’s not something you have to live with. By making small adjustments to your work habits, staying active, and strengthening your body, you can keep your back healthy and pain-free. If you need guidance, consider booking a virtual physiotherapy session with Virtualis Physiotherapy to get expert advice from the comfort of your home.