6 Ways to Improve Back and Neck Pain in the Office
Desk Job Back Pain? Here’s What You Can Do About It – Tips from Your Local Chiropractor in Pascoe Vale
Let’s face it—our bodies weren’t built to be stuck in a chair for 8 hours a day, 5 days a week. Our spines are designed to move, support us, and function efficiently. Unfortunately, sitting for long stretches—especially with poor posture—can take a real toll. At our Pascoe Vale clinic, we see plenty of office workers dealing with back and neck discomfort as a result of their work setup and habits.
While professional chiropractic care is recommended to address back pain properly, there are also several simple strategies you can start implementing today to ease the load on your spine during your workday.
1. Break Up Your Sitting Time
It’s easy to start the day sitting upright and focused, but as time passes, our posture tends to deteriorate. Slouched shoulders, a forward head position, and overall fatigue can creep in quickly—putting strain on the mid and lower back. To prevent this, aim to get up regularly. One easy way is to set a phone reminder every hour. When it goes off, take a short 1-2 minute walk around the office or your home if you’re working remotely. This resets your posture and gives your muscles a much-needed break.
2. Elevate Your Screen
When your monitor or laptop is too low, it encourages you to lean forward and crane your neck—common culprits of back and neck pain. Ideally, your screen should be at eye level, so you’re looking straight ahead rather than down. If you use a laptop, consider using a separate keyboard and raising the laptop to improve your setup. Your eyes should line up with the centre or bottom third of the screen to support better head and neck alignment.
3. Consider a Sit-Stand Desk
A standing desk allows you to alternate between sitting and standing throughout your workday, which helps reduce the strain of staying in one posture for too long. Most people naturally maintain better posture while standing, so incorporating a sit-stand routine can be a great way to stay more mobile and upright. A good rule of thumb is to switch between sitting and standing every 45–60 minutes.
4. Optimise Your Desk Height
Desk height plays a big role in posture. If your desk is too high, you might find yourself shrugging your shoulders, which can create tension in the neck, shoulders, and mid-back. If it’s too low, you’ll likely end up hunched over. Ideally, your desk should allow your elbows to rest comfortably at a 90-degree angle with your forearms parallel to the desk surface.
5. Support Your Lower Back
Standard office chairs often lack proper support for the lower back. When we sit, the lumbar spine can curve too much in the wrong direction, increasing pressure on the spinal discs. A lumbar support cushion or roll can help maintain the natural curve of the lower spine and promote a more upright, balanced seated posture. These supports are also great for use in the car—particularly helpful if you’re commuting regularly.
6. Chiropractic Care Can Help
At our Pascoe Vale clinic, our chiropractors are skilled in assessing and managing back pain. We take the time to assess your posture, movement patterns, and daily habits, and we’ll work with you to improve your desk ergonomics and overall spinal health. We also provide personalised exercises and stretches to support your posture, core strength, and mobility.
If back pain is affecting your work life, it’s time to take action. Our friendly chiropractic team in Pascoe Vale is here to help.
Book your appointment today—call us or schedule online using the link below!