Why Does My Back Hurt When I Work at a Desk? A Chiropractor's Guide

If your back aches by mid-afternoon, you're in good company: desk-related back and neck pain is one of the most common reasons people walk through our door. The good news is that it usually isn't caused by anything sinister — and it responds well to a few small, consistent changes.

It's not the sitting — it's the not moving

Your spine is designed for movement. Its discs have no direct blood supply; they rely on gentle, repeated movement to stay nourished. Hold any single position for long enough — even a 'perfect' one — and muscles fatigue, joints stiffen, and your body starts sending you complaint letters in the form of aching and restlessness.

That's why our first piece of advice is rarely about buying an expensive chair. It's about breaking up stillness.

The 30–3 rule

Every 30 minutes or so, move for around 30 seconds, and every 3 hours change something bigger — stand to take a call, walk to make a drink, or take a lap of the building. Set a quiet timer for the first fortnight; after that it tends to become habit.

Quick wins for your desk set-up

• Screen top at roughly eye level, about an arm's length away — laptops need a stand or a stack of books plus a separate keyboard.
• Elbows at about 90 degrees, shoulders relaxed rather than shrugged.
• Feet flat on the floor (or a footrest) — perching on one foot twists the pelvis.
• Keep frequently used items within easy reach so you're not repeatedly twisting one way.
• If you use two monitors, put the main one straight ahead — not permanently off to one side.

When to get it checked

Most desk-related aches ease with movement and the changes above. But if pain is waking you at night, spreading into a leg or arm, bringing pins and needles, or simply not improving after a couple of weeks — it's worth an assessment. Identifying how your spine, pelvis and posture are compensating is exactly what a chiropractic examination is for.

McTimoney chiropractic uses precise, low-force adjustments — no cracking or forcing — which makes it a comfortable option if you're nervous about treatment.