Back Pain at the Desk? Physiotherapy Tips for Office Workers

It’s 3 p.m. Your shoulders are hunched, your lower back aches, and that office chair doesn’t feel quite as ergonomic as promised.

Many office workers experience back pain from sitting at a desk for hours on end. While it might seem like a minor annoyance, persistent back discomfort can lead to long-term issues if not addressed. The good news? With the right physiotherapy-informed habits, you can protect your spine, ease tension, and even prevent further pain.

Whether you work from home or in a busy office, here are practical tips to help you feel your best at your desk—straight from a chartered physiotherapist in Galway.

Why Office Work Can Trigger Back Pain

Sitting for prolonged periods puts strain on your spine, particularly the lumbar (lower back) region. Over time, poor posture, lack of movement, and awkward desk setups contribute to muscle imbalances, joint stiffness, and spinal stress.

Common culprits behind desk-related back pain include:

• Slouching or leaning forward

• Unsupportive chairs

• Poor monitor or keyboard placement

• Lack of regular movement

If left unchecked, these factors can lead to chronic pain, reduced mobility, and even issues like sciatica or disc problems.

1. Set Up an Ergonomic Workspace

Creating a spine-friendly desk setup is key to preventing and reducing back pain.

Tips from our Galway physical therapy team:

• Chair: Use a chair with adjustable height and lumbar support. Your feet should rest flat on the floor, and your knees should be level with your hips.

• Monitor: Your screen should be at eye level to avoid leaning forward or tilting your neck.

• Keyboard and mouse: Keep them at elbow height with your arms relaxed and close to your body.

If you work from a laptop, consider using a separate keyboard and a laptop stand to bring the screen to eye level.

2. Mind Your Posture Throughout the Day

Even with the best setup, posture matters. Try this posture checklist:

• Sit tall with shoulders relaxed (not hunched)

• Keep your back against the chair for support

• Avoid crossing your legs—this can tilt your pelvis and strain your lower back

• Tuck your chin slightly to avoid pushing your head forward

Check in with your posture throughout the day, especially during long tasks or meetings.

3. Move Often — Even Small Breaks Matter

Your body isn’t built to sit still for 8+ hours. Regular movement helps circulate blood, ease muscle tension, and keep your spine healthy.

Try this:

• Set a timer to stand up every 30–60 minutes

• Walk around during phone calls

• Do gentle desk stretches: shoulder rolls, neck tilts, seated twists, or standing hamstring stretches

These simple actions can make a big difference in preventing stiffness and pain.

4. Strengthen and Support Your Spine

One of the most effective ways to reduce desk-related back pain is to strengthen your core and back muscles. A stronger core provides more support for your spine, reducing strain from daily sitting.

A few exercises that can help:

• Pelvic tilts

• Glute bridges

• Seated or standing rows

• Gentle yoga or Pilates sessions

A chartered physiotherapist in Galway can assess your posture and guide you through tailored exercises to strengthen weak areas and correct imbalances.

5. Know When to Get Expert Help

If your back pain is persistent, getting worse, or interfering with your daily life, it’s time to seek professional support.

At our Rehabilitation Clinic in Galway, we help office workers manage and overcome back pain using:

• Manual therapy to ease tension and improve mobility

• Custom exercise plans

• Postural education and ergonomic advice

• Hands-on support from experienced professionals

Getting help early can prevent chronic issues and support long-term comfort and spinal health.

Your Next Steps Toward a Healthier Back

Back pain at the desk doesn’t have to be your daily norm. With a few key adjustments and the right guidance, you can work comfortably, stay mobile, and feel better day to day.

If you're looking for Back Pain Physiotherapy in Galway, we’re here to help. Whether you need hands-on treatment or expert advice tailored to your work life, our team is ready to support you.