Desk Job? Here’s How to Reduce Neck and Back Pain

If you spend most of your day at a desk, you’ve probably had that nagging ache in your neck or the stiffness across your lower back. It’s super common — sitting for hours, staring at a screen, and hunching over a keyboard all take their toll.

The good news is you don’t just have to put up with it. A few simple changes can make a huge difference.

Why Sitting Causes Problems

When we sit for long periods of time, some muscles work way too hard while others more or less switch off:

• Neck and shoulders get tight from leaning forward.

• Lower back feels the strain when we lose the natural curve of the spine.

• Hip flexors shorten from sitting all day, which can pull the pelvis into an awkward position.

Over time, this all adds up to pain, stiffness, and sometimes even longer-term issues.

Quick Tips to Help Your Neck and Back

Sort Out Your Desk Setup

• Keep the top of your screen at eye level.

• Sit with your feet flat on the floor, knees roughly at 90 degrees.

• Make sure your chair supports the natural curve in your back.

Stretch the Right Areas

A couple of easy ones:

• Chest openers to stop that rounded-shoulder feeling.

• Hip stretches targeting the front of the legs to undo the effects of sitting.

Build Strength in Key Areas

A stronger core, glutes, and upper back will help you hold good posture without even thinking about it. Simple bodyweight exercises are plenty.

Get Some Hands-On Help

Soft tissue therapy is a great way to ease tension, improve mobility, and deal with the underlying issues that build up from desk work. A lot of people find that a mix of treatment and small daily changes makes the biggest difference.

Neck and back pain doesn’t have to be part of the job. With a few tweaks to your routine, and some extra support when you need it. You can stay comfortable and avoid that “desk job stiffness” becoming something more serious.

If neck or back pain is bothering you, I can help. Book a session and let’s get you moving (and sitting!) more comfortably