Back pain at your desk: six habits that change everything
Eight hours sitting, a screen too low, shoulders creeping up — office back pain is not something you have to live with.
Low back pain is the single most common reason working adults come to see an osteopath. The culprit is usually a posture held too long, far more than one wrong movement.
1. Move every 45 minutes
No posture is bad in itself — it is holding it that causes trouble. Stand up, walk for two minutes, stretch. This is the most effective advice on the list.
2. Raise your screen
The top of the screen should sit at eye level. A screen that is too low keeps the neck bent all day, which is where neck pain and headaches begin.
3. Put your feet flat
Thighs parallel to the floor, knees at a right angle. If your feet do not reach the ground, a footrest — or a stack of books — does the job.
4. Bring the keyboard closer
Elbows should stay close to the body, at roughly 90°. Reaching forward keeps the trapezius and neck under constant load.
5. Breathe into your belly
Stress installs shallow, high chest breathing that locks the diaphragm. Three slow abdominal breaths, several times a day, release the area lastingly.
6. Strengthen rather than spare
Prolonged rest makes chronic low back pain worse. Daily walking, swimming, gentle core work: movement remains the best long-term treatment.
When to book
If pain lasts more than a few days, keeps coming back, travels down the leg or disturbs your sleep, a session helps identify where things are stuck and which compensations have set in.
See a doctor without delay if you have a fever, loss of strength, bladder problems, or pain following a significant injury.
This article is for information only and does not replace a consultation. For advice on your own situation, book an appointment.