Lower Back and Neck Pain from Desk Work
                     Lower Back 
and Neck Pain 
From Desk 
Work
lumenaclinic.co.uk
Introduction
Spending much of the day at a desk is 
one of the most common reasons people 
develop persistent neck and lower back 
pain. Over time, the combination of 
sitting, stress, and limited movement 
can overload the spine and surrounding 
muscles, even if your job does not feel 
physically demanding. 
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Why does it happen?
• Posture drift: The head moves forward, 
the upper back rounds, and the lower 
back loses its natural support, 
increasing strain on joints, discs, and 
muscles. 
• Stiff upper back: A rigid thoracic spine 
forces the neck and lower back to do 
extra work, which is why pain often 
appears in both areas rather than just 
one. 
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• Stress and tension: Busy workloads 
and constant screen time can lead 
to shallow breathing and low‑grade 
muscle bracing, lowering your 
tolerance to normal daily load. 
Typical symptoms
• Dull ache or stiffness across the belt 
line, especially after sitting or first 
thing in the morning. 
• Tightness at the base of the skull, 
heavy shoulders, or headaches that 
feel like a band around the head. lumenaclinic.co.uk
• Pain that worsens after long periods in 
one position and eases with gentle 
movement or walking. 
Simple 3‑minute desk reset
• Sit tall: Feet flat, sit on the front of the 
chair, imagine a string gently lifting the 
crown of your head; relax the shoulders 
and take a few slower, deeper breaths. 
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• Open the chest: With hands resting on 
your thighs, gently roll the shoulders 
back and down 8–10 times, keeping the 
lower back soft, not forced into a big 
arch. 
• Ease the neck: Keeping the head over 
the shoulders, slowly tilt one ear 
towards the same‑side shoulder, hold 
10–15 seconds, then change sides, 
staying in a comfortable stretch. 
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Conclusion
Short, frequent movement breaks like 
these, combined with regular general 
activity such as walking or swimming, 
can significantly reduce daily pain and 
make your spine more resilient to desk 
work. 
Contact Us
+44 1908 382925
[email protected]
lumenaclinic.co.uk
Ground Floor, Fortuna House, 651 S Fifth St, 
Milton Keynes MK9 2PQ, United Kingdom