Back pain during desk work can feel confusing: you may not remember a specific injury, yet your back becomes sore after a few hours. Often, there is no single cause. Long periods in one position, a sudden increase in workload, stress, poor sleep, and reduced movement can all affect how sensitive and tired your back feels.
It is usually more than a posture problem
There is no one perfect sitting position that prevents all back pain. Sitting still for a long time can make muscles and joints feel stiff or tired, but that does not mean your back is damaged. A chair, screen, or desk setup may influence comfort, while your total work demands and opportunities to move also matter.
Try treating posture as something to vary rather than hold rigidly. Shift your position, lean back when comfortable, stand for part of a call, or take a brief walk. Small changes made regularly are often easier to maintain than trying to sit perfectly all day.
Make movement part of your workday
Start with changes that fit your actual schedule:
- Take a short movement break between tasks or meetings.
- Alternate sitting and standing if you have that option.
- Bring the screen to a comfortable viewing height and keep frequently used items within easy reach.
- Build in regular walks, and choose a few movements that feel comfortable for your back.
There is no special stretch that works for everyone. If an exercise makes your symptoms worse and the discomfort does not settle, stop and ask a clinician for guidance. Gradually returning to usual activities is generally more useful than avoiding all movement out of fear.
When an assessment may help
Consider speaking with a physiotherapist if back pain keeps returning, interferes with sleep or daily tasks, or is not improving with reasonable changes. An assessment can help review your symptoms, movement, work demands, and goals, then identify a manageable plan. This might include strengthening, mobility work, advice about activity, or adjustments to your work setup.
Seek prompt medical advice for back pain with new weakness, numbness around the groin or saddle area, or changes in bladder or bowel control. Fever, unexplained weight loss, or pain after a significant injury also warrant medical attention.
If desk-related back pain is affecting your routine, contact Momentum Physiotherapy in Burnaby to discuss an assessment.
This article is general information, not medical advice, and it may not reflect the latest rules or your own situation. Talk to Momentum Physiotherapy about your circumstances before acting on it.