If you spend most of your working day at a desk, you’re far from alone. Office workers, hybrid workers and people working from home make up a large share of the patients we see at Newcastle Chiropractic Clinic. Many are surprised to learn that small, everyday habits may be contributing to their back and neck discomfort.
The good news is that most of these habits are easy to change. In this guide, our chiropractors in Newcastle under Lyme share five common desk habits that can put extra strain on your back. You’ll also find practical tips for setting up your workstation and advice on when it might be time to get some help.
Why Does My Lower Back Hurt at Work?
Lower back pain at work is often linked to three things: staying in one position for too long, sitting without proper lower back support, and a workstation that encourages you to slump or lean forward. Stress, low activity levels and previous injuries can also play a part. Regular movement and a well set up desk are simple, practical steps that may help you feel more comfortable through the day.
5 Desk Habits That May Be Straining Your Back
1. Sitting Still for Hours at a Time
Your spine is designed to move. When you sit in the same position for long stretches, the muscles and joints around your lower back can become stiff and tired. There’s no single “perfect” posture, and the best posture is often your next one.
Try this: Change position or get up and move every 30 to 60 minutes. Refilling your water bottle or taking a phone call standing up both count.
2. Looking Down at Your Screen
If your monitor is too low, or you work mainly from a laptop, you’re likely tilting your head forward for much of the day. This can increase the load on your neck and upper back. It may contribute to neck stiffness, shoulder tension and even headaches.
Try this: Position the top of your screen at roughly eye level, about an arm’s length away. If you use a laptop, a laptop stand with a separate keyboard and mouse can make a big difference.
3. Perching or Slumping in Your Chair
Sitting on the edge of your chair, or sliding into a slump as the afternoon wears on, means your lower back loses the support of the chair.
Try this: Sit back into your chair and adjust the backrest so it supports the natural curve of your lower back. If your chair has no lumbar support, a small cushion or rolled up towel can help. Keep your feet flat on the floor or on a footrest.
4. Overreaching for Your Keyboard and Mouse
A keyboard pushed too far back, or a mouse placed off to one side, encourages you to round your shoulders and lean forward for hours.
Try this: Keep your keyboard and mouse close, with your elbows relaxed by your sides and your forearms roughly level with the desk. Keep the things you use often within easy reach. If you’re on the phone a lot, use a headset rather than cradling the handset between your ear and shoulder.
5. Working From the Sofa, Bed or Kitchen Table
Hybrid working has plenty of benefits, but sofas and beds offer little support. Kitchen tables and chairs usually aren’t designed for long periods of screen work either.
Try this: Set up a dedicated workspace at home using the same principles you would in an office. If you’re employed, ask your employer about a display screen equipment (DSE) assessment. Health and Safety Executive (HSE) guidance sets out employers’ responsibilities for people who regularly use screens, including those who work from home.
How Should I Set Up My Desk Ergonomically?
Use this quick checklist for an ergonomic desk set up:
- The top of your screen sits at roughly eye level, about an arm’s length away.
- Your chair height lets your feet rest flat on the floor, with your knees roughly level with your hips.
- Your backrest supports the curve of your lower back.
- Your elbows rest by your sides, with forearms roughly horizontal and wrists straight.
- Your keyboard and mouse are close enough that you don’t need to stretch.
- Good lighting reduces glare, so you aren’t leaning in to see your screen.
- You take regular movement breaks every 30 to 60 minutes.
Standing desks can be a useful way to vary your position. Standing all day isn’t the answer either, so aim to alternate between sitting, standing and moving.
Simple Movement Breaks You Can Do at Your Desk
A few gentle movements during the day can help reduce stiffness. Try slow shoulder rolls, gentle neck turns from side to side, standing up and walking for a couple of minutes, or standing with your hands on your hips and gently leaning back. Our exercise videos and everyday movement exercises are a good place to start. Stop any exercise that increases your pain.
When to Seek Help for Back Pain
It may be worth getting your back checked in any of these situations:
- Your pain lasts more than a few weeks.
- Your pain keeps coming back.
- Your pain affects your sleep or work.
- Your pain spreads into your leg, which can sometimes be sciatica.
Signs You Need Urgent Medical Advice
Call 999 or go to A&E if back pain comes with any of these:
- Numbness around your genitals, buttocks or inner thighs
- Problems controlling your bladder or bowels
- Weakness in both legs
Contact your GP or NHS 111 if your pain follows a fall or injury, or comes with a fever or unexplained weight loss.
How a Chiropractor in Newcastle under Lyme or Stoke on Trent May Help
At our Newcastle under Lyme clinic, your first appointment includes a detailed consultation, a medical history and a physical examination. We take time to understand your working day and explain what may be contributing to your symptoms. We also offer digital posture analysis.
If chiropractic care is suitable for you, your plan may include manual therapy, such as spinal manipulation, mobilisation or soft tissue work. It will also include exercises and practical advice tailored to your workstation. This reflects NICE guidance for low back pain, which recommends that manual therapy is considered as part of a treatment package that includes exercise. If we feel another approach would suit you better, we’ll tell you.
All of our chiropractors are registered with the General Chiropractic Council (GCC). If you’re based closer to the city, our sister clinic, City Chiropractic Clinic on Epworth Street, offers chiropractic care in Stoke on Trent.
For Local Businesses and Co-Working Spaces
Do you manage a team, run an office or host a co-working space in Newcastle under Lyme or Stoke on Trent? You’re welcome to share this guide with your staff or members, whether in a newsletter, on a wellbeing noticeboard or on your intranet. Please link back to this page so people always see the latest version. We also run free health and wellbeing seminars, so get in touch if you’d like to talk about workplace wellbeing for your team.
Frequently Asked Questions
How should I set up my desk to avoid back pain?
Place the top of your screen at roughly eye level and an arm’s length away. Sit back in a chair that supports your lower back, with your feet flat on the floor. Keep your keyboard and mouse close and take regular movement breaks.
How often should I take a break from sitting at my desk?
A good general guide is to change position or move every 30 to 60 minutes. Short, frequent breaks are usually more helpful than one long break.
Can a chiropractor help with back pain from sitting at a desk?
Chiropractic care may help some people with lower back and neck pain. It combines hands on treatment with exercise and advice on posture and workstation set up. Your chiropractor will assess you first to check whether chiropractic care is suitable.
Do I need a GP referral to see a chiropractor?
No, you can book directly with us. If you’re claiming through private health insurance, check with your insurer first, as some require a GP referral.
I work in an office in Hanley. Is your Newcastle under Lyme clinic easy to reach?
Yes. Many of our patients travel from Hanley and Stoke. Our clinic on Blackfriars Road is close to the A500 and A34, with free on-site parking. Early morning and evening appointments are available, so you can fit a visit around your working day.
I work from home in Trentham or Fenton. Can you help with my home desk set up?
Yes. Our chiropractors can give general advice on your home workstation as part of your consultation, alongside assessing your back or neck. We regularly see home and hybrid workers from Trentham and Fenton.
Can businesses in Newcastle under Lyme and Stoke on Trent share this guide?
Absolutely. Local employers and co-working spaces are welcome to share this guide with staff or members. Please link back to this page.
Ready to Feel More Comfortable at Your Desk?
If back or neck discomfort is getting in the way of your working day, our friendly team at Newcastle Chiropractic Clinic is here to help. We’re based at Church House, Blackfriars Road, Newcastle under Lyme, ST5 2ED, with free on-site parking and early morning, evening and Saturday appointments.
Book your appointment online or call us on 01782 711 191.
Closer to Stoke? Contact City Chiropractic Clinic, 40 Epworth Street, Stoke on Trent, ST4 1NR, on 01782 848 184.
This article is for general information only and is not a substitute for personalised advice from a qualified healthcare professional.