Working long hours at a desk might be great for your career, but not so much for your back. If you’re dealing with persistent lower back pain, stiffness, or discomfort after a day at your desk—you’re not alone.
At ALGOS Multispeciality Pain Clinic, we regularly see patients whose pain is not due to an injury or disease, but from their desk job. The good news is: with the right strategies, you can manage and even prevent this pain.
Why Does a Desk Job Cause Back Pain?
Most desk jobs involve:
- Prolonged sitting (often in poor posture)
- Inadequate back support
- Repetitive stress from using a mouse or keyboard
- Lack of movement during the workday
Over time, this leads to muscle imbalances, joint stiffness, and pressure on the spine and nerves, causing pain in the lower back, upper back, shoulders, and neck.
Common Symptoms
You may be experiencing:
- Dull, aching pain in the lower back
- Neck stiffness or upper back tension
- Sharp pain when standing after sitting
- Tingling or numbness in arms or legs (in severe cases)
- Fatigue and poor concentration due to discomfort
1. Upgrade Your Ergonomics
- Your chair should support your lower back (lumbar support is key)
- Keep your feet flat on the floor and knees at a 90-degree angle
- Your screen should be at eye level—no slouching or tilting your head
2. Take Frequent Breaks
- Stand up and stretch every 30–45 minutes
- Try “desk yoga” or walk around during phone calls
3. Strengthen Your Core
- A strong core supports your spine. Add exercises like planks, bridges, and pelvic tilts to your routine
4. Watch Your Posture
- Sit upright, shoulders relaxed
- Avoid leaning forward or crossing your legs
5. Use a Standing Desk (If Possible)
- Alternating between sitting and standing reduces pressure on the spine
6. Apply Heat or Cold
- A warm compress or cold pack can relieve stiffness after a long day
When to See a Pain Specialist
If your pain:
- Persists for more than a few weeks
- Affects your sleep or daily activities
- Is accompanied by numbness or shooting pain
…it’s time to consult a Pain Management Specialist.
At ALGOS Multispeciality Pain Clinic, we offer advanced, non-surgical treatments like:
- Trigger Point Injections
- Ozone Therapy for Muscle and Joint Pain
- Ultrasound-Guided Interventions
- Regenerative treatments
- Postural & Ergonomic Rehabilitation Plans
The Bottom Line
Your desk job doesn’t have to be a pain in the back—literally. With mindful habits and the right support, you can work comfortably and pain-free.
If you’re struggling with chronic back pain from sitting all day, don’t ignore it. Book a consultation with ALGOS Multispeciality Pain Clinic today and take control of your spine health.
Need help or have questions? Contact us at 7975896550 or info@algospainclinic.com
