Most back pain linked to work doesn’t arrive dramatically.
It creeps in.
A stiffness when you stand up.
An ache by mid-afternoon.
A back that feels better at the weekend but tightens again by Wednesday.
It’s easy to blame the demands of desk-based work but before you assume you need a new chair or a standing desk, here are three small changes that genuinely help.
1️⃣ Stop Chasing Perfect Posture
There isn’t one “correct” sitting position. In fact, there is no such thing as ‘perfect posture’
The body doesn’t like being held in any position for too long, even a good one. It likes variety of positions and movement. Much better to cycle through several ‘bad’ postures than try to sustain a perfect posture which, let’s face it, can be exhausting!
Instead of trying to sit perfectly:
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Change position every 30–45 minutes
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Shift your weight
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Stand for calls
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Walk to speak to someone instead of emailing
Movement variability matters more than posture perfection.
2️⃣ Unstick Your Hips
Long periods of sitting compress the hips and lower spine.
Two minutes of simple movement can offset hours at a desk:
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Stand tall and gently stretch up with hands reaching to the ceiling or extend backwards 5–6 times
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Circle your hips clockwise and anti-clockwise 5-6 times
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Take a brisk 5-minute walk around the building
It doesn’t need to be a full workout. It just needs to interrupt stillness.
3️⃣ Walk Daily (Properly)
A decent daily walk is one of the best things you can do for your spine.
Not pacing while scrolling your phone.
A purposeful, relaxed 15–30 minutes where your arms swing and your breathing deepens.
Many of our patients and all of the current research tell us that this alone makes a noticeable difference.
So What If This Isn’t Enough?
Here’s the important bit.
If your back:
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Feels tight every single week
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Improves briefly but always returns
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Starts to affect your sleep
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Sends discomfort into your leg
That’s usually a sign that it’s not just “desk stiffness”.
At that point, self-management may help but it won’t resolve the underlying restriction or imbalance.
And the earlier it’s addressed, the simpler it tends to be.
If this sounds like you, we’re always happy to either talk over the phone or see you face to face to see if we can help you. No charge, no commitment. Just honest advice and guidance.
Click to book your free 20 minute consultation or triage call
