Desk Job Dangers: Addressing Neck and Back Pain from Prolonged Sitting

Many of us spend hours sitting at a desk every day, staring at a computer screen. While desk jobs may seem less physically demanding than manual labour, they come with their own set of challenges. Prolonged sitting can lead to neck and back pain, poor posture, and other discomforts that can interfere with both work and daily life. Fortunately, these issues are manageable with the right strategies and care.

How Desk Jobs Impact Your Body

Sitting for extended periods places significant stress on the spine, neck, and shoulders. Here’s how it can affect your body:

1. Postural Imbalances: Slouching or hunching over a computer strains the muscles and ligaments that support your spine, leading to discomfort and stiffness.

2. Neck Strain: Poor screen positioning often forces the neck into awkward angles, causing tension and tightness in the neck and shoulders.

3. Lower Back Pain: Sitting compresses the lower spine, which can lead to chronic back pain, especially if your chair lacks proper support.

Tips for Preventing Neck and Back Pain

The good news is that small changes to your work setup and daily habits can make a big difference. Here are some practical tips:

1. Set Up Your Workspace for Success

   • Adjust your chair, so your feet are flat on the ground, and your knees are at a 90-degree angle.

   • Position your screen at eye level to avoid tilting your head up or down.

   • Use a chair with proper lumbar support or add a cushion to support your lower back.

2. Take Regular Breaks

   • Stand up and move around every 30 minutes to reduce muscle tension and improve circulation.

   • Incorporate quick stretches, like neck rolls and back arches, to release stiffness.

3. Strengthen Your Core and Back Muscles

   • Engage in exercises that improve core stability, as a strong core helps support your spine and maintain good posture.

4. Mind Your Posture

   • Sit up straight, with your shoulders relaxed, and your back aligned with the chair.

   • Avoid crossing your legs, as this can misalign your hips and spine.

5. Use Ergonomic Accessories

   • Consider using a standing desk or an ergonomic keyboard and mouse to reduce strain on your body.

How Physiotherapy Can Help

If neck and back pain have already become an issue, physiotherapy can provide relief and prevent further problems. At Tewantin Physiotherapy, we offer individualised care to address the root cause of your discomfort.

Our Approach

Using our 3-Phase Pain to Performance Model, we focus on:

• Accurate Diagnosis: Identifying the specific factors contributing to your pain through clinical assessment and movement testing.

• Pain Relief and Management: Providing immediate relief through hands-on therapy, targeted exercises, and advice on reducing aggravating factors.

• Long-Term Recovery and Prevention: Creating a personalised plan to strengthen muscles, improve flexibility, and restore proper movement patterns.

Our goal is not just to get you back to work pain-free, but also to equip you with the tools and knowledge to stay healthy and active beyond the workplace.

The Bottom Line

Desk jobs might seem harmless, but the long hours of sitting can take a toll on your body. By making simple adjustments to your workspace and prioritising movement throughout your day, you can prevent neck and back pain from interfering with your life. And if discomfort persists, physiotherapy offers effective solutions to address the problem and keep you moving with ease.

At Tewantin Physiotherapy, we’re here to help you stay strong, stable, and pain-free—both at work and beyond.

Ready to take control of your neck and back pain? Contact us today to learn how we can help.