Back pain during desk work can make a normal workday feel much longer. Sitting posture may play a part, but it is rarely the only factor. Long stretches in one position, stress, sleep, activity levels, and how quickly you return to exercise can all affect how your back feels.
Change positions throughout the day
There is no single perfect sitting position that you need to hold all day. Instead, aim to change positions regularly. Set a reminder to stand, walk, or stretch every 30 to 60 minutes, and take phone calls standing if that feels comfortable. A short movement break is often easier to maintain than a long exercise routine you rarely have time to do.
Make your workstation fit you as well as you can. Keep frequently used items within easy reach, place your screen so you can look at it without repeatedly bending your neck, and adjust your chair so your feet have support. These are comfort options, not a guarantee that pain will disappear. If one setup feels worse, try a small change and see how your body responds.
Use comfortable movement to build tolerance
Gentle movement can help you stay active when your back is sore. Try a brief walk or a few easy movements that feel comfortable, then gradually increase the time or distance. You do not need to wait until all discomfort is gone before doing any activity, but avoid forcing movements that cause sharp, worsening pain.
Notice how your back responds during the activity and afterward. If symptoms settle reasonably quickly, that can be a useful guide for choosing a similar amount next time. If a change brings on a lasting increase in pain, scale it back and consider asking a health professional for advice. Consistency matters more than a single hard session.
When to get professional advice
Consider an assessment if pain keeps returning, limits work or sleep, or makes it difficult to manage everyday tasks. A physiotherapist can ask about your symptoms, assess how you move, and help you choose a plan based on your goals rather than assuming every person with desk-related pain needs the same exercises.
Seek urgent medical care for back pain with new loss of bladder or bowel control, numbness around the groin or saddle area, or significant weakness that is getting worse. These symptoms need prompt assessment.
Momentum Physiotherapy offers physiotherapy in Burnaby, including assessment and treatment for back pain. You can book online or arrange a free 15-minute phone consult to discuss whether an appointment may be a fit.
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.