Neck and back pain is one of the leading reasons for employees taking time off work. While ‘tech neck’ may seem almost unavoidable for anyone in a desk-based job, you don’t have to put up with ongoing discomfort. From exercises that can ease muscle tightness to simple adjustments to improve your desk setup, there are many practical ways to prevent back and neck pain from developing and reduce any symptoms you may already be experiencing.
Why Back and Neck Pain Are So Common
A sedentary lifestyle significantly contributes to back and neck pain, especially for those who often sit at a desk for extended periods. Many of us are affected because we spend long hours in one position, which creates tension and stress on our muscles and ligaments.
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“Back and neck pain are among the most common reasons people come to see me,” explains Dr. Pamela Mehta, a board-certified orthopedic surgeon. “These areas are especially vulnerable because they carry so much of our body’s daily load, holding up our head, supporting our posture, and absorbing stress when we move. Add in the fact that most of us spend long hours sitting, and it’s no surprise that pain develops.”
Posture Problems and Desk Jobs
Sitting at a desk doesn’t automatically lead to neck and back pain, but poor posture can exacerbate issues over time. If you often find yourself slouching or if your screen and chair are improperly positioned, you may be setting yourself up for discomfort. “When you’re at a desk all day, it’s easy to fall into ‘tech neck’—rounded shoulders, a forward head position, and a slouched lower back,” Dr. Mehta adds. “Over time, that strains your muscles and ligaments. The body isn’t meant to hold one static position for hours.”
Lifestyle Factors That Make It Worse
Your lifestyle outside of work can also play a role in your ongoing pain. “Lack of exercise, stress, poor sleep, and even excessive phone usage can worsen symptoms,” Dr. Mehta explains. Stress, for example, often leads to unconscious muscle clenching, intensifying pain.
Acupuncturist Helen Hayes points out that stress and anxiety can often be overlooked culprits contributing to back and neck pain. “In Traditional Chinese Medicine (TCM), stress and anxiety aren’t just ‘in your head’ but have very real effects on the body, particularly in the neck and back. Emotional strain can disrupt energy flow (or Qi) in the body, leading to tension and discomfort.” She emphasizes that prolonged stress can lead to muscular pain and additional vulnerabilities.
“Stress tightens the flow of energy, and your back pays the price. This mind-body link has been recognized in TCM for centuries and resonates with modern findings regarding the influence of stress on chronic pain. To treat the pain effectively, one must often address the root causes of stress and anxiety,” she says.
Expert-Approved Fixes for Back and Neck Pain
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If you suspect your desk job is contributing to your pain, there’s no need for drastic measures like quitting your job. Improvements can be made by focusing on your posture, incorporating regular exercise, and learning effective stress management techniques.
“Your spine thrives on movement. Simply standing up and walking for two minutes every half hour can make a big difference,” Dr. Mehta advises. “Gentle stretches for your chest, shoulders, and hip flexors can help counteract tightness from prolonged sitting.”
Exercises like planks or bridges can also provide the necessary support for your spine. “Don’t aim for perfection—start small and gradually increase your exercise load,” the orthopedic surgeon advises. Additionally, your workspace should be ergonomically optimized: raise your screen to eye level, keep your feet flat on the ground, and ensure your chair supports your lower back.
Dr. Mehta concludes, “Don’t ignore persistent pain. With the right mix of movement, strengthening, and ergonomic adjustments, most people can find genuine relief and return to their normal activities.”