How to relief lower back pain at your desk job

If you spend hours at a desk each day, you’ve likely experienced lower back pain. Sitting for prolonged periods with poor posture can put immense pressure on your spine, causing discomfort and even long-term damage. Here are some practical tips to prevent and relieve back pain while working:

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1. Maintain Proper Posture: Sit with your back straight, shoulders relaxed, and feet flat on the floor. Adjust your chair so your knees are at a 90-degree angle.

2. Take Breaks: Get up every 30 minutes to stretch and move around. A quick walk or some stretches can help relieve tension in your lower back.

3. Use Ergonomics: Ensure your chair provides lumbar support and that your computer screen is at eye level to avoid straining your neck and back.

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Why Physiotherapy Can Help

If your back pain persists despite these changes, it may be time to seek professional help. At BalanceCore, we provide personalised physiotherapy plans to address chronic back pain. Our approach combines manual therapy, movement analysis, and therapeutic exercises to improve your posture and relieve pain for the long term.

Don’t let back pain hinder your productivity. By making small adjustments and incorporating physiotherapy, you can reduce pain and prevent further issues, keeping you comfortable and productive throughout your workday.

From our patients: A corporate warrior in constant pain

As a corporate professional, you’re probably no stranger to long hours at a desk, staring at screens, and juggling deadlines. But over time, these routines can take a serious toll on your body, resulting in constant pain.

I found myself dealing with nagging back pain from endless hours of sitting, neck and shoulder stiffness from bad posture, and even wrist pain from typing.

Despite trying ergonomic chairs and stretches, the pain always came back. It wasn’t until I sought professional help that I realised how deeply these work habits were affecting me.

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Common Pains Corporate Workers Face

• Back Pain: Hours spent sitting without proper posture cause tension and stiffness in the lower back.

• Neck and Shoulder Pain: Slouching over laptops or looking down at phones leads to tightness and aches in these areas.

• Wrist Pain: Typing and mouse use often lead to repetitive strain injuries like carpal tunnel syndrome.

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Finding Relief with Physiotherapy

At BalanceCore, I discovered that the pain I was feeling wasn’t just a sign of bad posture—it was my body’s way of telling me something needed to change. Through their comprehensive approach, they assessed my daily habits, posture, and movement. The treatment plan they developed included manual therapy and targeted exercises to not only relieve pain but prevent it from coming back.

If you’re dealing with similar issues, it’s important to address the root cause of your pain before it becomes chronic. Physiotherapy isn’t just about short-term relief—it’s about long-term wellness and giving you the tools to stay pain-free in your busy life.

Thanks BalanceCore, for saving my neck, back, and job!

Patient diary from Shannon W., Marketing Consultant, 30’s