Desk Worker Back Pain: Prevention and Exercises Guide

Back pain is extremely common among desk workers, but it doesn't have to be inevitable. This comprehensive guide provides practical strategies, exercises, and ergonomic advice to prevent and manage desk-related back pain.

Why desk work causes back pain

The sitting problem

• Prolonged static posture
• Increased disc pressure
• Muscle imbalances develop
• Core muscles weaken
• Hip flexors tighten
• Poor circulation
• Reduced movement

Common postural issues

• Slouching
• Forward head posture
• Rounded shoulders
• Loss of lumbar curve
• Leaning to one side
• Crossing legs
• Perching on chair edge

Types of desk-related back pain

Lower back pain

• Most common type
• Dull ache or sharp pain
• Worse with prolonged sitting
• Stiffness after sitting
• Relief with movement

Upper back and shoulder pain

• Between shoulder blades
• Tension and tightness
• Related to screen position
• Keyboard and mouse use

Neck pain

• Often accompanies back pain
• Forward head posture
• Screen too low
• May cause headaches

Prevention strategies

Optimal sitting posture

• Sit back in chair
• Lower back supported
• Feet flat on floor
• Knees level with hips
• Shoulders relaxed
• Head balanced over shoulders
• Elbows at 90 degrees

Workstation setup

• Chair with lumbar support
• Desk at correct height
• Monitor at eye level
• Keyboard and mouse close
• Everything within reach
• Good lighting

Movement breaks

• Stand every 30 minutes
• Walk every hour
• Stretch regularly
• Change position frequently
• Micro-breaks for stretches

Desk exercises for back pain

Seated exercises (at desk)

Seated cat-cow

1. Sit forward in chair
2. Hands on knees
3. Arch back, look up (cow)
4. Round back, tuck chin (cat)
5. 10 slow reps
6. Every hour

Seated spinal twist

1. Sit upright
2. Rotate trunk to one side
3. Hold chair back
4. Hold 20 seconds
5. Repeat other side
6. 3 times each side

Shoulder blade squeezes

1. Sit upright
2. Squeeze shoulder blades together
3. Hold 5 seconds
4. Relax
5. 10 reps
6. Every 30 minutes

Chin tucks

1. Sit tall
2. Gently tuck chin
3. Hold 5 seconds
4. 10 reps
5. Corrects forward head

Standing exercises (break time)

Standing back extension

1. Stand with hands on lower back
2. Gently arch backwards
3. Hold 5 seconds
4. Return to neutral
5. 10 reps
6. Reverses sitting posture

Hip flexor stretch

1. Lunge position
2. Back knee straight
3. Push hips forward
4. Hold 30 seconds each side
5. Releases tight hip flexors

Standing side bend

1. Stand feet hip-width
2. Reach one arm overhead
3. Bend to opposite side
4. Hold 20 seconds
5. Repeat other side
6. 3 times each

Wall angels

1. Stand against wall
2. Arms in W position
3. Slide arms up and down
4. Keep contact with wall
5. 10 slow reps
6. Improves posture

Strengthening programme

Core strengthening (3x weekly)

Plank

• On forearms and toes
• Body straight
• Hold 20-60 seconds
• 3 sets
• Build up gradually

Bird dog

• On hands and knees
• Extend opposite arm and leg
• Hold 5 seconds
• 10 reps each side
• 3 sets

Bridge

• Lie on back, knees bent
• Lift hips
• Hold 10 seconds
• 15 reps
• 3 sets

Back strengthening

Superman

• Lie face down
• Lift arms and legs
• Hold 5 seconds
• 10 reps
• 3 sets

Rows (with resistance band)

• Seated or standing
• Pull elbows back
• Squeeze shoulder blades
• 15 reps
• 3 sets

Daily routine for desk workers

Morning (before work)

• 5-10 minute stretching routine
• Cat-cow stretches
• Hip flexor stretches
• Spinal twists
• Shoulder rolls

During work day

• Every 30 mins: Stand and stretch
• Every hour: Short walk
• Every 2 hours: Longer break with exercises
• Lunchtime: Walk outside
• Regular posture checks

Evening (after work)

• 15-20 minute exercise routine
• Core strengthening
• Back exercises
• Full body stretching
• Relaxation

Managing acute pain

Immediate relief

• Change position
• Gentle movement
• Heat or ice
• Pain relief if needed
• Avoid prolonged sitting

Modified work setup

• Extra lumbar support
• More frequent breaks
• Standing desk option
• Reduce sitting time
• Gentle exercises only

When to seek help

• Pain persists beyond few days
• Pain worsening
• Leg pain or numbness
• Weakness
• Bladder/bowel changes
• Night pain

Long-term prevention

Lifestyle factors

• Regular exercise
• Maintain healthy weight
• Good sleep posture
• Stress management
• Adequate hydration
• Balanced diet

Activity outside work

• Walking or cycling
• Swimming
• Yoga or Pilates
• Strength training
• Sports and hobbies
• Counteract sitting

Ergonomic aids

Essential

• Lumbar support cushion
• Footrest
• Document holder
• Laptop stand
• External keyboard/mouse

Advanced options

• Sit-stand desk
• Ergonomic chair
• Balance ball chair
• Kneeling chair
• Active sitting cushion

The role of physiotherapy

Workplace Ergonomic Assessment provides:

• Workstation assessment
• Posture analysis
• Personalized exercise programme
• Pain management strategies
• Ergonomic recommendations
• Follow-up support
• Prevention advice

The bottom line

Preventing desk worker back pain requires:

• Optimal workstation setup
• Good sitting posture
• Regular movement breaks
• Daily stretching routine
• Core strengthening exercises
• Active lifestyle outside work
• Early intervention if pain develops

Back pain doesn't have to be an inevitable part of desk work. With proper ergonomics, regular movement, and targeted exercises, you can work pain-free and maintain a healthy back for life.

About the author

Lizzie Thornton is a specialist community physiotherapist with over 15 years of experience treating work-related musculoskeletal problems. She is HCPC registered and a member of the Chartered Society of Physiotherapy. Lizzie provides ergonomic assessments and treatment across Staffordshire Moorlands and Cheshire East.

View Lizzie's profile