Desk Job Back Pain? How to Set Up Your Workspace for Comfort

If you spend most of your day sitting at a desk, you probably know that nagging ache in your lower back, tight shoulders, or stiff neck. Sound familiar? …You’re not alone. 

Back pain at work is one of the most common complaints we hear from people with desk jobs, and it’s actually the number one reason many turn to physical therapy for back pain. The good news is that with the right office ergonomics, movement habits, and workspace setup, you can reduce discomfort, improve posture, and actually enjoy your workday again. 

Why Desk Jobs Can Cause Back Pain

Your spine is designed to move. Think about it — back in the day, work meant walking, lifting, and being active. Now, we sit. A lot.

When you sit for hours, especially in a slouched or unsupported position, several things happen:

Over time, these little imbalances add up, causing desk job back pain, sciatica, or tension in the shoulders and neck. The solution isn’t just moving more (though that helps) — it’s about sitting smarter and creating small daily habits that protect your back.

Start with Your Chair: Foundation for Comfort

Your chair is where your spine spends most of its day. Here’s what to check:

Quick Tip: Sit with hips back, shoulders relaxed, and feet grounded. Does your back feel supported without tension? If not, something in your chair setup needs adjusting.

Align Your Screen and Monitor

Looking down at your screen all day strains your neck and upper back. Your monitor should be:

For laptop users, a laptop stand plus external keyboard and mouse can make a huge difference. Even a few inches in elevation can protect your posture.

Keyboard and Mouse Placement

Hands should rest comfortably on your keyboard and mouse without reaching or shrugging. Keep elbows bent at about 90 degrees and wrists neutral. Use your whole arm to move your mouse to prevent shoulder tension.

Pro Tip: If you lean toward your keyboard, pull it slightly closer. That small adjustment can ease shoulder and neck tension instantly.

Movement Is Key

Even with a perfect desk setup, sitting too long can still cause discomfort. Try to move every 30 minutes — even just a quick stretch or short walk.

Some easy micro-movements:

Bonus: Set a reminder to move, or drink water frequently — it gets you up and keeps your spine happy.

Consider a Sit-Stand Desk

Standing desks are helpful if used correctly. Alternate between sitting and standing every 30–60 minutes. Keep weight evenly distributed, avoid locking knees, and follow the same monitor and keyboard rules. Start with short standing sessions and increase gradually.

Support Your Body Outside the Desk

Strengthening and stretching help prevent back pain at work:

Don’t Forget Your Feet

Feet placement affects your spine. Keep them flat on the floor or use a footrest. Avoid crossing legs, which can tilt your pelvis and create imbalances.

Make Your Workspace Comfortable

Your environment impacts posture and stress levels:

When to Seek Help

If pain, stiffness, or numbness persists, a physical therapist can help. They assess posture, movement patterns, and ergonomic habits to create a plan that fits your body. At Breakaway Physical Therapy, we specialize in physical therapy for back pain, helping you return to work, exercise, or daily life without discomfort.

Quick Desk Setup Checklist

Chair with lumbar support and correct height

Final Thoughts

Desk jobs don’t have to mean chronic back pain. By combining smart office ergonomics, movement breaks, and targeted exercises, you can protect your spine, feel more energized, and enjoy your workday. If back pain is limiting your life, Breakaway Physical Therapy is here to guide you with personalized strategies and hands-on care.