Five habits that ease back pain at a desk job
20 April 2026 · 1 min read
A physiotherapist's simple changes for people who sit most of the day.
Long hours of sitting are one of the most common causes of back and neck pain we see. Small changes add up.
Move every 30 minutes
Stand, walk to get water, or stretch for a minute. Movement matters more than a perfect chair.
Set up your screen
The top of the screen should be at eye level and about an arm's length away, so you're not leaning forward.
See a physiotherapist if pain lasts
Pain lasting more than a few weeks, or pain with numbness or weakness in the legs, should be assessed.
This article is general information, not medical advice. Book an appointment for advice about your own health.
