Long hours at a desk are hard on your spine. These physiotherapy-approved tips can bring lasting relief.
Most desk-related back pain comes from staying in one position too long. Set a reminder to stand and move every 30–40 minutes.
Adjust your chair so your feet are flat and your screen is at eye level. A small cushion supporting your lower back can make a big difference.
Gentle daily stretches for your hips, hamstrings and upper back reduce stiffness. Strengthening your core supports your spine over time.
If pain persists beyond two weeks, radiates down a leg, or comes with numbness, book a physiotherapy assessment so we can treat the cause, not just the symptom.
Written by
Dr. Shehzad Saber
Consultant at Elaj Hospital, Gujranwala. This article is for general guidance and does not replace a personal consultation.
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