Desk Job, Bad Back? Here's What's Really Going On
I see a lot of clients whose main complaint boils down to the same thing: hours at a desk, followed by a tight, aching lower back or neck. If that sounds familiar, here's what's usually happening and what actually helps.
It's rarely about posture alone
Most people assume bad posture is the whole problem, so they focus on sitting up straighter. That helps a little, but it's not the full picture. The bigger issue is usually a lack of movement variety. Your body isn't designed to hold one position for eight hours a day, no matter how good that position is.
Staying still for long stretches means certain muscles stay switched off while others stay under constant low-level tension. Over time, that combination is what creates the tightness and ache you feel by the end of the day.
What's actually going on in the body
Common patterns I see in desk-based clients include:
Tight hip flexors from prolonged sitting, which pull on the lower back
Weak glutes that aren't doing their job to support the hips and spine
Rounded shoulders and a stiff thoracic spine from hunching toward a screen
A lower back that's overworking to compensate for hips and core that have gone quiet
What helps
Treatment usually addresses both sides of this. Hands-on work releases the tight, overworked areas, while a tailored set of exercises builds strength and control in the muscles that have gone quiet, particularly the glutes, core, and upper back.
Small habit changes matter too. Standing up every 30 to 45 minutes, even just for a minute, makes a bigger difference than most people expect. If you can build a short walk or a few stretches into your day, even better.
When to get it looked at
If your back or neck pain is a regular fixture rather than an occasional niggle, it's worth getting assessed properly rather than just pushing through it. The earlier we address the pattern, the easier it is to shift.
Book in and we'll build a plan that fits around your actual working day, not a generic one-size-fits-all routine. My clinic sits inside Club Forma Gym in Richmond, so if strength work becomes part of the plan, there's a straightforward path from treatment table to training floor.
Ready to book?
If this sounds like what you're dealing with, book a session at Border Osteo & Performance and we'll build a plan around what your body actually needs.
FAQ
Is sitting with better posture enough to fix desk-related back pain? Not on its own. Posture matters, but the bigger issue is usually a lack of movement variety and weak glutes or core that have gone quiet from prolonged sitting.
How often should I get up from my desk? Aim to stand or move for a minute or two every 30 to 45 minutes. Small, frequent breaks make more difference than one long walk at the end of the day.
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About the author
Dr Harry Shirley is an AHPRA-registered osteopath and founder of Border Osteo & Performance, based inside Club Forma Gym in Richmond. He holds a Bachelor of Applied Science (Osteopathy) and a Bachelor of Health Science, with 8+ years of experience in musculoskeletal and sport health. Harry has worked within Golf Australia and Golf Victoria's High Performance programs and is currently completing a Master's in High Performance Sport at ACU.
