Desk and posture-related pain

Is my posture at my desk causing my neck and back pain?

There is no single correct posture. Variety, movement and a comfortable set-up matter more than sitting perfectly straight.

What it feels like

Neck, shoulder, upper back or lower back ache that builds through the working day, especially after long periods at a computer, and often eases with movement or at the weekend.

What is actually happening

A systematic review found no consensus that particular spinal postures cause low back pain, and research does not support a single correct posture. Staying in any one position for a long time, the amount of uninterrupted computer use, workstation set-up, and work stress are more consistently linked with neck pain in computer users. The body tolerates sustained positions better when it changes them regularly and is strong enough for the demands of the day.

When to see a doctor

See a doctor urgently if neck or upper back pain comes with chest pain, shortness of breath, a sudden severe headache, dizziness with trouble speaking or seeing, weakness or numbness spreading into the arms or legs, problems with balance or walking, or a fever. These are not posture problems and need a medical assessment.

How it is assessed

Assessment covers your working day and set-up, how long you sit or stand without a break, movement and strength of the neck, upper back and lower back, and other factors such as sleep, stress and activity outside work.

How it is treated

Treatment focuses on what the evidence supports: regular changes of position and movement breaks, a workstation set-up that is comfortable for you, and exercise to build strength and endurance in the neck, shoulders and back. For persistent neck pain, the Neck Pain guideline also supports manual therapy combined with exercise.

What to do first

Change position often, aim for a short movement break every 30 to 60 minutes, set the screen at a comfortable height, and add regular exercise outside work. Your best posture is your next posture.

Where this is assessed

Athlete's Care Sports Medicine Centres Yonge & Eglinton · Mon/Wed/Fri · 8:00 AM – 2:00 PM Book at Athlete's Care
Push Pounds Sports Medicine Downtown Toronto · Tue/Thu · 8:30 AM – 6:30 PM Call Push Pounds to book
Country Lane Physio Home office & virtual · Sat · By appointment only Message me to book

References

This page is based on the following clinical practice guidelines and research.

Written by Roman Izquierdo, PT, MSc PT, BSc Kin, registered with the College of Physiotherapists of Ontario. General information only, and not a substitute for individual assessment.