Is Your Desk Job Causing Back Pain? Here’s How to Fix It

Is Your Desk Job Causing Back Pain? Here’s How to Fix It

If you find yourself shifting in your chair by mid-morning or reaching for Advil before the end of your workday, you're not alone. Back pain from desk jobs is one of the most common complaints we see at Body Works Women’s Health & Wellness in Greer, SC — and the culprit is often a combination of poor posture, prolonged sitting, and an unsupportive workstation.

The good news? You don’t need to quit your job or live in discomfort. Small, strategic changes can make a big difference in how your back feels — both at work and after hours.

Why Desk Jobs Cause Back Pain

Most people don’t realize how unnatural prolonged sitting is for the human body. When you’re seated for hours on end — especially with poor posture — your spine, hips, and muscles suffer.

Common desk-job-related contributors to back pain include:

• Slouched or rounded posture

• Weak core and glute muscles

• Lack of movement breaks

• Poor ergonomic setup

• Tension in the neck and shoulders

• Unsupported lumbar spine

Sitting compresses your spinal discs, shortens hip flexors, and deactivates the muscles that support healthy posture — all of which lead to lower back pain and stiffness.

Signs Your Desk Job Is Affecting Your Back

You may notice:

• A dull ache in your lower back by the afternoon

• Stiffness after getting up from your chair

• Pain that gets better over the weekend or on vacation

• Tightness in your hips or hamstrings

• Discomfort while driving after work

If any of these sound familiar, it’s time to take action.

How to Fix It: Simple Changes That Work

Here’s how you can support your spine during your 9–5:

1. Check Your Posture

Keep your ears, shoulders, and hips aligned. Avoid leaning forward or hunching. Your screen should be at eye level, and your feet flat on the floor.

2. Use a Supportive Chair

Look for a chair with adjustable lumbar support or use a small pillow at the curve of your lower back.

3. Move Every 30–60 Minutes

Set a timer to stand, stretch, or walk for just 2–5 minutes every hour. It keeps circulation flowing and resets muscle tension.

4. Stretch Throughout the Day

Incorporate gentle stretches like seated spinal twists, standing backbends, and hip openers.

5. Strengthen Key Muscles

Weak core and glute muscles are often behind poor posture. Exercises like bridges, planks, and bird dogs can help restore strength and stability.

How Physical Therapy Can Help

At Body Works Women’s Health & Wellness, we go beyond treating pain — we identify its root cause. For desk-related back issues, that often includes a combination of:

• Postural and ergonomic assessment

• Manual therapy to release tension

• Targeted exercises to strengthen postural muscles

• Education on movement strategies for work and home

• Custom home stretching programs

We help you not only feel better, but function better long-term, so your workday doesn’t feel like a pain trap.

Ready to Feel Better at Work?

If your job is affecting your back, let’s fix it — without surgery, medications, or guesswork. Book a consultation at Body Works Women’s Health & Wellness in Greer, SC today and start sitting, standing, and moving pain-free.