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If you work at a desk all day, you’ve probably experienced that nagging low back ache that seems to creep in by the afternoon. At Highland Spine and Sport here in Roanoke, VA, we see this all the time with patients who spend hours sitting for work. The truth is, desk work places a unique strain on your spine and can set the stage for low back pain, stiffness, and reduced mobility.
Sitting in a hunched or slouched position for extended periods increases stress on your spinal joints, muscles, and discs. Over time, this can:
Even with good posture, simply staying in one position too long deprives the spine of the movement it needs to stay healthy.
The good news is that small, consistent changes throughout your day can help reduce pain and keep your back moving well.
Set a timer to remind yourself to stand up and walk every couple of hours. Even just 2–3 minutes of walking helps improve circulation and reduce stiffness.
Alternating between sitting and standing reduces prolonged stress on your spine. A sit-to-stand desk also encourages more natural movement throughout your workday.
A short routine of gentle stretches and mobility drills can go a long way in restoring motion to your low back and hips. Think of it as “resetting” your spine halfway through the day.
Placing a lumbar support roll at the base of your chair encourages a natural curve in your low back, reducing strain and helping you maintain better posture.
While these strategies are great for prevention, many desk workers need additional support to break the cycle of stiffness and pain. At Highland Spine and Sport, we help Roanoke patients by combining:
By addressing both the symptoms and the underlying causes, we help you not just feel better, but stay better.