Lower back pain from sitting at a desk

Lower back pain is one of the most common problems we see in Chudleigh, and long days at a desk, whether in an office or working from home, are often part of the story. The good news is that most back pain gets better within a few weeks, and small changes can make a big difference.

Why sitting can make your back ache

There’s no single “perfect” posture. The bigger problem is staying in any one position for too long. Your back is built to move, and hours of stillness can leave it stiff and sore.

Small changes that help

• Move little and often. Stand up, stretch or walk around every 30 to 45 minutes. Take phone calls standing or walking.
• Set up your desk. Screen at eye level, feet flat on the floor, chair supporting your lower back, and your keyboard and mouse close enough that your elbows stay by your sides.
• Change position. Alternate between sitting and standing if you can, and don’t be afraid to shift around in your chair.
• Stay active. Walking, swimming and gentle exercise usually help back pain more than rest. Try to keep up your normal activities as much as you can.
• Ease the pain. Heat can help, and a pharmacist can advise on pain relief that’s suitable for you.

When to see an osteopath

Book an appointment if your pain:

• hasn’t started to improve after a few weeks
• keeps coming back
• is affecting your sleep or your work
• spreads into your buttock or leg, which can be sciatica

We’ll find out what’s driving your pain, treat it, and give you exercises and practical advice for your working day. Read about how we treat lower back pain.

When to get urgent help

Call 999 or go to A&E if you have back pain with any of the following:

• numbness or tingling around your genitals or bottom
• loss of control of your bladder or bowels, or difficulty peeing
• weakness or numbness in both legs

Call NHS 111 or your GP urgently if your back pain started after a fall or accident, or comes with a high temperature, unexplained weight loss or chest pain.