We’re back from holiday after a brilliant couple of weeks in Spain. The last week was a real highlight with horse riding for Kit and Florie. Kit absolutely loved it, while Florie wasn’t quite as convinced safe to say she’s not putting her name down for the Pony Club just yet, which is a relief.
The flight home went smoothly (always a win when you’re travelling with kids), and Wednesday morning brought a bit of unexpected excitement. We woke up to find that both the Lidl–Trek and Bahrain Victorious cycling teams were staying in our hotel.
Charlotte even managed to get a photo with one of the Bahrain Victorious riders I’d never even heard of, Torstein Traeen only for him to go on that same day to take the red jersey and lead the Spanish La Vuelta cycling tour. Safe to say I’ve brushed up on my cycling knowledge since! He has worn the red jersey (yellow jersey in The Tour De France) for 3 days now.
The weekend was a slower one just enjoying being home, getting unpacked, and easing back into routine. And as I write this, Charlotte is getting ready to head off to Coldplay tomorrow night. Hopefully she has an amazing time (let me know if any of you are going too!).
This week is all about your desk posture, and you don’t need to be working at a desk to get value from this, it could be sitting in general, but ultimately we all spend some time at a desk.
Spending long hours at a desk may feel normal, but your spine may be paying the price. Research shows that 65% of office workers develop back or neck pain due to sedentary jobs and poor posture (Vitrue Health, 2024).
In fact, a 2025 global analysis confirmed that low back pain is the leading cause of disability worldwide (Hoy et al., 2025).
We see this every day where patients arrive with stiffness, headaches, and back pain that began at the office. The good news? With the right strategies, you can protect your spine, reduce discomfort, and stay productive.
Having said that, sitting is just not the best position for our spines to be in, so be careful and use these steps.
1. Posture Matters
- Sit tall: Keep your shoulders relaxed, back straight, and head aligned with your spine.
- Feet flat: Place both feet on the floor (or use a footrest). Slightly further out than your knees.
- Screen at eye level: Looking down at a laptop strains your neck—raise your monitor so the top is at eye height.
2. Don’t Sit Still Too Long
A 2025 study found that sitting still for just six hours a day significantly increases the risk of neck pain (New York Post, 2025). To protect your spine, try the 20-8-2 rule:
- 20 minutes sitting
- 8 minutes standing
- 2 minutes moving/stretching
Even short breaks can reduce stiffness and keep your muscles active.
3. Stretch & Move Every Hour
Simple desk-friendly movements go a long way:
- Neck rolls to ease stiffness.
- Shoulder shrugs to counteract hunching.
- Back bends to relieve lower spine pressure.
- Seated twists to improve flexibility.
Research shows that even brief active breaks during the workday can prevent the onset of neck and low back pain in office workers (PMC, 2021).
4. Ergonomic Workstation Setup
Your workstation plays a huge role in spinal health. Poor ergonomics—like unsupportive chairs or low screens—are a major cause of office-related pain. Aim for:
- Chair: Adjustable, with lumbar support.
- Keyboard & Mouse: Elbows close to body, wrists straight.
- Lighting: Reduce glare to prevent eye strain and forward head posture.
If possible, alternate between sitting and standing with a sit-stand desk. (the video is an old one, look at that fresh face).
5. Why It Matters
Back pain isn’t just uncomfortable, it’s costly. A recent Australian study estimated that chronic back pain will cost the economy $638 billion over the next decade due to lost productivity and early workforce exit (Herald Sun, et al 2025). Prevention and early intervention are essential not just for comfort, but for long-term health and well-being. So start now before it wears you down and causes a chronic issue.
6. Chiropractic Care for Desk Workers
Even with good habits, desk work can still cause misalignments and tension. Chiropractic care can:
- Relieve pressure from prolonged sitting
- Improve posture and spinal alignment
- Prevent minor aches from becoming chronic pain
Many of our patients say chiropractic adjustments not only ease discomfort but also help them feel more energised and focused at work.
Final Thoughts
Desk work doesn’t have to mean back pain. By improving your posture, taking active breaks, optimizing your workstation, and seeking chiropractic care, you can keep your spine healthy and your workday productive.
References
- Vitrue Health. (2024). 65% of Desk Workers Develop Pain Due to Sedentary Jobs. Link
- Hoy, D. et al. (2025). Global Burden of Low Back Pain: A Systematic Analysis for the Global Burden of Disease Study. Nature Scientific Reports. Link
- New York Post. (2025). Sitting Still for Six Hours Linked to Higher Risk of Neck Pain, Study Finds. Link
- PMC. (2021). Effects of Active Breaks in Office Workers: Prevention of Neck and Back Pain. Link
Herald Sun. (2025). Chronic Back Pain Will Cost $638 Billion to Australian Economy Over the Next Decade. Link
If you are wanting to chat more about the information above then why not book a call with me and we can go into more detail? Click here to book or if you want to get an assessment then Book a consultation with a Chiropractor here
If you do know someone who wants more advice, please send them our details. You can send them this assessment as well to diagnose their back pain. It is a great tool to understand where your back pain is coming from, it is free and takes 60 seconds. Click here for assessment
