How to Relieve Back Pain after Sitting at a Desk All Day

Bad BackMy back would usually become sore and tired around the same time every day. I would get so caught up in my work that I wouldn’t make time to stay aware of my slowly tightening muscles. 3pm would arrive and I would always complain to my co-worker. When she pointed out my routine I knew I needed to make an adjustment. I began by watching my habits throughout the morning and early afternoon.


Now that I was paying attention to my posture and back I noticed that the tightening would begin an hour after I was back from lunch. I knew that I needed to circumvent this pain by being proactive, so I created a little schedule.


I stretched at the top of every hour for two minutes. I would stand up and gently twist back and forth, touch my toes, lean from side to side and reach my arms in the air. Some of my co-workers made some snide remarks, but I pushed on. After a few weeks I noticed a big difference. The stretching reduced my back ache by at least 50%. There are some days I don’t have any back pain at all.


If you have back pain because you sit in the same position all day long, try a little stretching at the top of every hour. You’ll probably notice that stretching also relaxes you. Taking the time to relax at work will help you relieve the stress that builds throughout the day.


Do you have a regular routine that helps keep you healthy and happy at your job?

10 thoughts on “How to Relieve Back Pain after Sitting at a Desk All Day”

  1. I know it’s not the best thing for my physical health, but for my mental health, taking an extended coffee break really helps; I’m really happy if I can slowly enjoy a good cup of jo.

    billywest’s last blog post..The Tokyo Traveler – Off The Beaten Path

  2. Joining a gym did the trick for me. I haven’t had a sore back for a long time .. and I sit quite a lot. I know working out in a gym 2-3 times a week is sometimes really difficult to fit into a busy schedule but then it’s your health we’re talking about here.

    ( the effect of getting a really good chair is also underestimated )

  3. Hey Billywest, a good cup of coffee can really ease the stress. If we grab ourselves a cup of coffee then go right back to work we stop paying attention to the coffee and we focus on our work. Taking the time to enjoy the coffee with an extended break can really help keep us relaxed.

  4. Hey Frederik, I know sit-ups really helped me stabilize my torso, which helped with my back ache as well.

    My friend also came to visit me last summer and made a comment about my crappy chair, so I made a point to find a new one. I found one that reclines back so I’m not hunched over my keyboard all day long.

    Thanks for the extra tips. I should have mentioned these as well. I guess that’s what blogs are all about, adding some good thoughts to help the idea.

  5. I have had a form of Arthritis called Ankylosing Spondylitis for 15 years and have never had any help from my GP. The best thing I ever did was buy a Tens machine. It really does work for my particular ailment. Better than any pills. It should also be good for any back pain.

  6. Great article, yes getting up from your desk and stretching will help to reduce the occurrence of back pain. Back pain relief however it still a little more complex. To stop your back pain totally you need to address the muscle and joint imbalances. that is why some people suffer back pain when they sit and others don’t. If you spine is balanced back pain will not occur.

    Back pain relief requires you first o know where it comes from, something you can do for free. Then you need to target it an dcorrect it totally. What you describe is great thouhg and will help many who need temporary back pain relief from sitting.

    Take care
    Dr Graeme Teague
    Back Pain Relief News

  7. Pingback: Work Happy Now Blog Archive How to Relieve Back Pain after | Joint Pain Relief

  8. Hi,
    Very important topic that has been discussed.. No one mind sitting straight due to their busy work.. Best way to get rid of back pain is Daily exercises.. Sometimes self-help treatments such as Heat therapy and Ice therapy can help you more..

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