You do not need an expensive chair to protect your spine at work. Most desk-related pain responds to a few consistent habits — changed properly, and kept up.
Six changes worth making
- Raise the top of your screen to roughly eye level so your neck stays neutral
- Keep elbows near 90° with forearms supported; drop the chair or raise the desk to achieve it
- Stand or walk for two minutes every 30–40 minutes — frequency matters more than duration
- Hold your phone up rather than bending your neck down to it
- Support your lower back with the chair's lumbar curve or a small cushion
- Strengthen the upper back and core twice a week; posture is held by muscle endurance, not willpower
Two minutes of daily relief
A short routine helps: chin tucks, shoulder blade squeezes, upper trapezius stretches and a gentle standing back extension. Do each slowly, without forcing into pain, and repeat once in the morning and once mid-afternoon.
When it is more than a posture problem
- Pain or tingling travelling into the arm or hand
- Weakness or clumsiness in the grip
- Headaches starting at the base of the skull, several times a week
- Pain that keeps waking you at night
Where we can help
If symptoms persist beyond a few weeks despite these changes, a physiotherapy assessment can identify what is actually driving the pain and give you a targeted programme. You can reach our team at 8368182007 to arrange an appointment.
Frequently asked questions
- Is a standing desk better for back pain?
- Alternating between sitting and standing helps more than either position alone. The problem is staying still — changing posture regularly is the key.
- Can bad posture cause headaches?
- Sustained neck strain can contribute to tension-type and cervicogenic headaches. If headaches are frequent or severe, get assessed rather than self-treating.
This article is general health information and does not replace a personal medical consultation. Please speak to a qualified clinician about your own symptoms.
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