💻 Desk Job? Here’s How to Fix Your Posture and Prevent Back Pain

18 July

Sitting at a desk all day might not seem physically demanding, but the toll it takes on your body can be surprisingly severe. If you’ve ever finished a day at your desk with a stiff neck, tight shoulders, or a sore lower back — you're not alone.

At Align and Restore Chiropractic in Pascoe Vale, many of our patients work in office environments, and poor posture is one of the leading causes of their discomfort. The good news? You can fix it.

Why Poor Desk Posture Causes Pain

When you sit for long periods — especially in a slouched or forward-head posture — your spine, muscles and joints experience constant low-level strain. Over time, this strain can lead to:

Lower back pain
Tension headaches
Shoulder and neck stiffness
Sciatica
Carpal tunnel or wrist pain

Simple Posture Fixes You Can Start Today

✅ 1. Set Your Desk Up Right

Monitor at eye level – Avoid looking down or craning your neck.
Feet flat on the floor – Hips and knees at 90 degrees.
Support your lower back – Use a lumbar cushion or ergonomic chair.

✅ 2. Take Movement Breaks Every 30–60 Minutes

Sitting is the new smoking. Stand up, walk around, stretch, or even do a few squats — just 2 minutes can make a difference.

✅ 3. Strengthen Your Core and Postural Muscles

Regular exercise — especially core activation and mobility work — helps support good posture long-term.

✅ 4. Check in with Your Body

Are your shoulders up by your ears? Is your head jutting forward? Catch yourself and reset. Consistent awareness leads to lasting change.

How Chiropractic Helps Desk Workers

At Align and Restore Chiropractic, we address the root cause of postural strain, not just the symptoms. Chiropractic adjustments help realign your spine, reduce nerve pressure, and improve joint mobility.

We also provide personalised advice on posture, ergonomics, and simple stretches to do at work to keep your body functioning at its best.

Ready to Feel Better at Your Desk?

If you’re experiencing discomfort at work, don’t wait for it to become chronic. Book a chiropractic consultation in Pascoe Vale today and start sitting (and living) better.

Caitlin Murphy