Orthopedics & rehab

Back pain for desk workers: prevention first

Prolonged sitting is the most common cause of lower back pain — simple exercises and adjustments can spare you a lengthy treatment.

2026-08-054 min read

Prolonged sitting in an unsuitable position can contribute to strain and pain in the back and neck. Adjusting your workstation and moving regularly can help reduce that strain.

Set up your workstation

  • Top of the screen at eye level
  • Back fully supported, with lower back support
  • Feet flat on the floor
  • Stand and move for 5 minutes every hour

When do you need a doctor?

If pain lasts more than two weeks, or spreads into a leg with numbness or weakness, see a doctor for an assessment. Care varies by case and may include physiotherapy or further tests selected by the doctor.