Lower Back Pain from Desk Work: What Really Helps? | Osteopath in Telegraph Hill

by | Dec 11, 2025 | back-pain

Office worker with lower back pain sitting at a desk

Lower back pain from desk work? You’re definitely not the only one. Many of the people I see in my clinic in Telegraph Hill spend most of their day at a computer. By the evening their back feels tight, achy or sore and they’re not sure whether it’s their posture, their chair, or “just getting older”.

In this article I’ll walk you through what research actually says about lower back pain in desk workers, and what you can do about it.

How common is lower back pain in desk workers?

Studies from different countries suggest that between about 40% and 90% of office workers report lower back pain at some point in a year. The exact numbers vary depending on how the question is asked, but the overall message is clear:

Back pain is extremely common in people who spend a lot of time at a desk. That doesn’t mean it’s always serious or permanent, but it does mean you’re not the only one dealing with it.

Is it the sitting itself, or how we sit?

A lot of people blame “too much sitting” for back pain. The research is a bit more nuanced.

  • Some studies find a link between long periods of sitting and low back pain, others don’t.

  • What shows up more consistently is poor or awkward sitting postures held for a long time, and not moving much during the day.

In other words, it seems to be less about a single “bad posture” and more about static posture – being stuck in one position without breaks.

People who rarely change position, sit twisted, or don’t have their screen and chair set up well tend to report more back pain than those who move more and have a more neutral workstation set-up.

Lower back pain from desk work? You’re definitely not the only one. Many of the people I see in my clinic in Telegraph Hill spend most of their day at a computer. By the evening their back feels tight, achy or sore and they’re not sure whether it’s their posture, their chair, or “just getting older”.

In this article I’ll walk you through what research actually says about lower back pain in desk workers, and what you can do about it.

How common is lower back pain in desk workers?

Studies from different countries suggest that between about 40% and 90% of office workers report lower back pain at some point in a year. The exact numbers vary depending on how the question is asked, but the overall message is clear:

Back pain is extremely common in people who spend a lot of time at a desk. That doesn’t mean it’s always serious or permanent, but it does mean you’re not the only one dealing with it.

Is it the sitting itself, or how we sit?

A lot of people blame “too much sitting” for back pain. The research is a bit more nuanced.

  • Some studies find a link between long periods of sitting and low back pain, others don’t.

  • What shows up more consistently is poor or awkward sitting postures held for a long time, and not moving much during the day.

In other words, it seems to be less about a single “bad posture” and more about static posture – being stuck in one position without breaks.

People who rarely change position, sit twisted, or don’t have their screen and chair set up well tend to report more back pain than those who move more and have a more neutral workstation set-up.

Other factors that turn the volume up on back pain

Back pain is rarely just about the chair. Research in office workers has also found that people are more likely to report low back pain if they have things like:

  • High stress or job strain

  • Poor sleep or feeling generally run-down

  • Higher body weight (BMI)

  • A history of previous back problems

These don’t “cause” back pain on their own, but they seem to turn the volume up on pain and make it more likely that a grumbly back will stay grumbly.

Habits that seem to protect desk workers

On the positive side, several habits are consistently linked with less lower back pain in desk-based workers:

  • Frequent movement breaks – standing up, walking, changing position regularly

  • Alternating sitting and standing at a workstation instead of doing only one or the other

  • Regular physical activity outside of work (walking, running, gym, classes, etc.)

  • Better sleep and managing stress levels where possible

People who move more, sit less statically, and are more active overall tend to report fewer back problems.

Sit–stand desks and similar tools aren’t magic, but some studies suggest they can reduce discomfort when they’re used to add variety, not when someone simply swaps 8 hours of sitting for 8 hours of standing.

When lower back pain needs urgent medical help

Most lower back pain from desk work is mechanical and non-serious, even if it’s very uncomfortable. However, there are some symptoms that need urgent medical assessment.

If you suddenly develop any of the following, seek urgent help via NHS 111, your GP, or 999/A&E (depending on severity):

  • New problems controlling your bladder or bowels

  • Numbness or tingling in the saddle area (between the legs, around the genitals or anus)

  • Severe weakness in one or both legs

  • Back pain after a major fall, accident or trauma

  • Unwell in yourself (fever, unexplained weight loss, feeling very unwell) alongside back pain

For up-to-date guidance on red-flag symptoms and when to seek emergency care, see the NHS page on back pain:

https://www.nhs.uk/conditions/back-pain/

If you are ever unsure, it’s safer to get checked.

How this shapes the way I treat desk-related back pain

The research suggests that for most people with lower back pain from desk work:

  • The back is usually sensitive and overloaded, not “broken”.

  • Pain is influenced by how long you stay in one position, your workstation set-up, and factors like stress, sleep and activity levels.

  • The best results come from combining hands-on care with movement, exercise and education.

When I see someone with desk-related lower back pain, I typically:

  • Take time to understand your work pattern, stress levels, sleep and general health

  • Assess how your spine, hips and pelvis move, and which structures are sensitive

  • Use hands-on osteopathic treatment (where appropriate) to reduce pain and improve movement

  • Design a simple exercise and movement plan you can fit around your work day

  • Offer advice on breaks, desk set-up and activity levels, based on both research and what works in real life

The aim is not just to calm things down in the short term, but to build confidence in movement again and reduce the chances of the same issue repeatedly flaring up.

Is it time to get your back checked properly?

If you live or work in Telegraph Hill, New Cross, Brockley or the wider South-East London area, and back pain – whether it’s linked to long hours at a desk, sport or everyday life – is stopping you from concentrating, training or sleeping properly, you don’t have to put up with it.

I offer osteopathy appointments that combine hands-on treatment, movement assessment and tailored exercises to help you understand what’s going on and put a realistic plan in place.

Book an osteopathy appointment

Prefer to chat first? Contact me if you’d like to ask a question before booking.

Research and references

The information in this article is based on current research into lower back pain in desk and office workers, including:

References

  1. Bontrup C, Taylor W, Fliesser M, Visscher R, Green T, Wippert P, Zemp R. Low back pain and its relationship with sitting behaviour among sedentary office workers. Applied Ergonomics. 2019;81:102894. https://doi.org/10.1016/j.apergo.2019.102894

  2. S S, Fadhila M, Kurniawati R. Risk factors for subjective complaints of low back pain (LBP) in District X office workers, Bandung City, Indonesia. World Journal of Advanced Research and Reviews. 2023. https://doi.org/10.30574/wjarr.2023.19.2.1756

  3. Kale S. Impact of low back pain among IT professionals – a systematic review. International Journal of Scientific Research in Engineering and Management. 2025. https://doi.org/10.55041/ijsrem45992

  4. De Carvalho D, Greene R, Swab M, Godwin M. Does objectively measured prolonged standing for desk work result in lower ratings of perceived low back pain than sitting? A systematic review and meta-analysis. Work. 2020;67:431–440. https://doi.org/10.3233/WOR-203292

  5. Ye S, Jing Q, Wei C, Lu J. Risk factors of non-specific neck pain and low back pain in computer-using office workers in China: a cross-sectional study. BMJ Open. 2017;7:e014914. https://doi.org/10.1136/bmjopen-2016-014914

  6. Gibbs B, Hergenroeder A, Perdomo S, Kowalsky R, Delitto A, Jakicic J. Reducing sedentary behaviour to decrease chronic low back pain: the STAND BACK randomised trial. Occupational and Environmental Medicine. 2018;75:321–327. https://doi.org/10.1136/oemed-2017-104732

  7. Ahmed I, Aldhafyan A, Basendwah A, Alassaf T, Alhamlan H, Alorainy A, Alyousef A. The prevalence and risk factors of low back pain among office workers in Saudi Arabia. Cureus. 2023;15:e44996. https://doi.org/10.7759/cureus.44996

  8. Rani L, Sukhera S, Siddique A, Shafiq H, Amjad F, Imtiaz R. Association of low back pain with sitting patterns among desk-based office workers. The Therapist (Journal of Therapies & Rehabilitation Sciences). 2024. https://doi.org/10.54393/tt.v5i04.265

  9. Malińska M, Bugajska J, Bartuzi P. Occupational and non-occupational risk factors for neck and lower back pain among computer workers: a cross-sectional study. International Journal of Occupational Safety and Ergonomics. 2021;27:1108–1115. https://doi.org/10.1080/10803548.2021.1899650

  10. Alaca N, Acar A, Öztürk S. Low back pain and sitting time, posture and behavior in office workers: a scoping review. Journal of Back and Musculoskeletal Rehabilitation. 2025. https://doi.org/10.1177/10538127251320320

  11. Markova V, Markov M, Petrova Z, Filkova S. Assessing the impact of prolonged sitting and poor posture on lower back pain: a photogrammetric and machine-learning approach. Computers. 2024;13:231. https://doi.org/10.3390/computers13090231

  12. Omokhodion F, Sanya A. Risk factors for low back pain among office workers in Ibadan, Southwest Nigeria. Occupational Medicine. 2003;53(4):287–289. https://doi.org/10.1093/occmed/kqg063

  13. Park J, Srinivasan D. The effects of prolonged sitting, standing, and an alternating sit–stand pattern on trunk mechanical stiffness, trunk muscle activation and low back discomfort. Ergonomics. 2021;64:983–994. https://doi.org/10.1080/00140139.2021.1886333

  14. Jahn A, Andersen J, Christiansen D, Seidler A, Dalbøge A. Occupational mechanical exposures as risk factor for chronic low back pain: a systematic review and meta-analysis. Scandinavian Journal of Work, Environment & Health. 2023;49:453–465. https://doi.org/10.5271/sjweh.4114

  15. Chaiklieng S, Suggaravetsiri P, Stewart J. Incidence and risk factors associated with lower back pain among university office workers. International Journal of Occupational Safety and Ergonomics. 2019;27:1215–1221. https://doi.org/10.1080/10803548.2019.1706827

  16. Janwantanakul P, Sitthipornvorakul E, Paksaichol A. Risk factors for the onset of nonspecific low back pain in office workers: a systematic review of prospective cohort studies. Journal of Manipulative and Physiological Therapeutics. 2012;35(7):568–577. https://doi.org/10.1016/j.jmpt.2012.07.008

  17. Dennerlein J. Chronic low back pain: a successful intervention for desk-bound workers. Occupational and Environmental Medicine. 2018;75:319–320. https://doi.org/10.1136/oemed-2017-10498