7 Simple Back Care Tips for Desk Workers

Sitting all day? You’re not alone—and neither is your back pain.

Whether you're working from home or the office, long hours at a desk can cause tension, stiffness, and postural strain. The good news? With just a few small adjustments, you can help protect your back and reduce discomfort.

1. Create an Ergonomic Workstation

Keep your screen at eye level, feet flat on the floor, and elbows bent at 90°. A supportive chair or a cushion behind your lower back can greatly improve comfort and posture.

2. Take Regular Movement Breaks

Aim to get up every 30–60 minutes to stretch or walk. Even just standing briefly can relieve tension and support circulation.

Top tip: Set a timer or use a reminder app to keep yourself moving.

3. Mind Your Posture

Avoid slouching your neck. Keep your shoulders relaxed, spine tall, and hips slightly above your knees. Raise your laptop if needed to keep your screen at eye level.

4. Strengthen Your Core

A strong core provides stability for your spine. Add simple exercises like planks, bridges, or bird-dogs into your weekly routine to support back

5. Stretch to Release Tension

Tight hips, hamstrings, and upper back muscles often contribute to back pain. Daily stretching helps release that tension and encourages better movement.

6. Consider a Sit-Stand Desk

Switching between sitting and standing during the day reduces pressure on your lower back. If a standing desk isn’t an option, a desk riser or adjustable platform works well.

7. Book Manual Therapy to Stay Balanced

Treatments such as osteopathy, sports massage, or manual lymphatic drainage can help relieve muscle tightness, improve posture, and prevent long-term issues caused by prolonged sitting.

Your spine is designed to move—support it with posture awareness, regular movement, and hands-on care. If you're experiencing back pain or stiffness, I can help with tailored treatment and advice.