Back Pain Relief for Desk Workers: Expert PT Tips

a young man working from home on his computer while hunched over a table with poor posture

Estimated read time:

3

minutes

With hybrid work environments becoming the norm post-pandemic, many of us are spending long hours at our desks, toggling between in-office and remote work setups. Here in the Northwest Portland region, we’re home to major employers like Intel and Nike, where tech professionals often spend hours engrossed in their tasks. Unfortunately, these extended periods of desk work can lead to poor posture, such as slumping forward, which creates a rounded back and places unnecessary strain on the spine.

Our spines thrive on movement and struggle when stuck in static positions for too long. As physical therapists, we’re here to help you alleviate discomfort, maintain spinal health, and reduce your risk of back pain. Let’s explore why movement matters and share actionable tips to support your posture and overall wellness.

Your back as a bank account

Think of your back as a “bank account.” When sitting or standing upright, your account starts at a $0.00 balance. Prolonged forward-bending postures, like hunching over a computer or slumping at the end of the day, represent repeated withdrawals, leaving your account in the negative.

To return to balance, we need to make deposits by incorporating extension-based movements (bending backward). These movements help counteract the stress of flexion and restore your spine’s natural alignment. In short: balance out the flexion-heavy postures your devices encourage with frequent extension-based exercises throughout your day.

4 Tips to Support Your Back Health

1. Incorporate Regular Movement

Set a timer on your phone or computer for every hour. When it goes off, spend 5–10 minutes doing simple extension movements like:

  • Shoulder blade squeezes
  • Open books (a gentle twisting stretch for the upper back)
  • Thoracic extensions (arching your mid-back over a chair or foam roller)

2. Strengthen Your Posture Muscles

Strong back muscles are essential for maintaining good posture. Resistance bands are a versatile tool for targeting these muscles. Some effective exercises include:

External Rotation

strengthens the rotator cuff and shoulders

starting position holding a resistance band for external rotation exercise for back and spine health
end position holding a resistance band for external rotation exercise for back and spine health

Horizontal Abduction

works the upper back and shoulders

starting position holding a resistance band for horizontal abduction exercise for back and spine health
ending position holding a resistance band for horizontal abduction exercise for back and spine health

Standing Rows

targets the middle back and promotes upright posture

starting position holding a resistance band for standing row exercise for back and spine health
ending position holding a resistance band for standing row exercise for back and spine health

Shoulder Extensions

strengthens the upper and mid-back

starting position holding a resistance band for shoulder extension exercise for back and spine health
end position holding a resistance band for shoulder extension exercise for back and spine health

3. Optimize Your Workspace Ergonomics

Evaluate your workstation setup to ensure it supports your spine. A few quick adjustments can make a big difference:

  • Monitor height: Keep your screen at eye level to avoid neck strain.
  • Arm position: Elbows should rest comfortably at 90 degrees.
  • Wrist alignment: Wrists should remain neutral, not bent.
  • Feet and knees: Feet flat on the floor, with knees bent at 90 degrees.
  • Lumbar support: Place a pillow or rolled blanket behind your lower back to encourage your spine’s natural curves.

4. Practice Consistency

The more frequently you move and strengthen your back, the better! A single set of exercises won’t undo 40 hours of desk work each week. Incorporate these movements throughout your day to see lasting benefits.

How Physical Therapy Can Help

If your discomfort persists, or you’re unsure how to implement these changes, we’re here to help. Physical therapists (PTs) and physical therapy assistants (PTAs) at Therapeutic Associates PT specialize in creating personalized programs tailored to your needs.

We can guide you through exercises, ergonomic improvements, and strategies to alleviate pain and prevent it from returning. Don’t let back pain hold you back from thriving at work or enjoying your daily life.

Ready to start your healing journey? Reach out to a TAI clinic near you today — we’d love to support your spinal health and overall well-being.

Happy typing and healthy moving!

Got back pain? We can help!

If you have low back pain, you are far from alone. It’s one of the most common diagnoses we see in our clinics. If you’re experiencing back pain, don’t wait. Schedule an evaluation today. We’re here for you!

Blog Posts You May Be Interested In

Health & Wellness
Discover expert-backed tips for a healthier pregnancy, debunking myths and providing guidance on exercise, pain relief, and pelvic floor support.
back pain, Exercise, Pelvic Health, Pregnancy
Health & Wellness
Discover how Orofacial Myofunctional Therapy (OMT) improves breathing, sleep, posture, and more. Learn the signs you might benefit from OMT and how it works!
Breathing, Headaches, Posture, sleep, TMD
Health & Wellness
Avoid a hunched back with these tips for better posture, flexibility, and strength. Learn how to prevent and manage kyphosis to stay active and healthy.
Aging, Exercise, health and wellness, Posture

How can we help you today?

Quick Links:

How can we help you today?