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Sitting at a desk can lead to back pain for several reasons:


  • Poor posture: Many people sit with poor posture at their desks, such as slouching or hunching over. This places strain on the muscles and ligaments in the back and can lead to discomfort or pain over time.

  • Prolonged sitting: Sitting for extended periods without moving can cause stiffness and tension in the muscles of the back. Lack of movement reduces blood flow to the muscles, leading to fatigue and discomfort.

  • Ergonomic factors: Inadequate desk setup or chair height can force the spine into unnatural positions, straining muscles and joints. This includes having the monitor too high or too low, the chair not supporting the lower back (lumbar support), or the desk being too high or low relative to the chair.

  • Muscle imbalances: Sitting for long periods can lead to weakening of certain muscles (like the core and glutes) and tightening of others (such as the hip flexors), which can destabilize the spine and contribute to back pain.

  • Repetitive movements: Performing repetitive tasks, such as typing or using a mouse, can strain muscles and tendons in the hands, arms, and shoulders, which may indirectly contribute to discomfort in the back if posture is affected.

To mitigate these issues, it's important to practice good posture, take breaks to stretch and move around, ensure your workstation is ergonomically set up, and consider using a supportive chair with proper lumbar support.


Strengthening core muscles and maintaining overall fitness {stretching, resistance, and mobility training)  help prevent and alleviate back pain associated with desk work.

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