The 7 most common Desk/Office Worker Back Problems and How to Fix Them Naturally

Working at a desk all day doesn’t have to mean constant stiffness or backache. Most people don’t realise that it’s the little habits - not the chair itself - that cause most pain.

Here’s how to spot and fix the most common problems I see in desk or office or home workers all the time. If you are a office/desk/home worker like that you’ve probably experienced most of those issues at some stage yourself.

UPPER BACK & NECK TENSION

Why does this happen? Leaning forward toward your screen pulls your head out of alignment and often leads to “tech neck” or “text neck.”
This posture strains the neck muscles, tightens the shoulders, and can even trigger headaches.

What can you do about it? Sit tall and gently draw your chin back, as if making a small double chin.
Roll your shoulders slowly up – back – down a few times to release tension and reset your posture.

Neck and Shoulder pain at work

LOWER BACKACHE

Why does this happen? Often, sitting weakens the core and compresses the lumbar spine. That usually creates stiffness after sitting too long or pain when standing up.

What can you do about it? If often helps by placing a small cushion behind your lower back and try and stand and do a good stretch every hour.

Lower back pain while sitting down

UNEVEN HIPS & PELVIC TILT

Why does this happen? Sitting with crossed legs or leaning on one hip can gradually shift your pelvic alignment.
You might notice one side feeling tighter, heavier, or slightly “off balance.”

Pelvice tilt

What can you do about it? Sit evenly with both feet flat on the floor.
Keep your hips level with your knees and make sure your chair height allows you to sit upright without tilting to one side.

SCIATIC TYPE PAIN

Why does this happen? Tight glutes or poor posture can add to pressure on the sciatic nerve and it usually shows as tingling down one leg.

What can you do about it? Stand up and move around regularly to reduce pressure. Stretch your glutes gently, or try a few simple Dorn Method self-help exercises to realign the hips and ease tension.

Super valuable Dorn Hip Self Help Exercises

ROUNDED SHOULDERS

Why does this happen? Leaning forward for long periods tightens the chest and weakens the upper-back muscles.
This often leads to a rounded, hunched posture, a stiff neck, and even shallow breathing.

The shoulder blade stretch

What can you do about it?
Take a moment to open your chest and gently strengthen your upper back.
Try rolling your shoulders up – back – down, or squeeze your shoulder blades together for a few seconds and release. A simple doorway stretch can also help you stand taller and breathe more freely.

TIGHT HIPS & WEAK GLUTES

Why does this happen? Sitting for long stretches shortens the hip flexors and weakens the glute muscles. This imbalance can lead to tight hips, lower-back pain, or a feeling of instability when walking.

What can you do about it? Include regular hip stretches in your day — even short ones make a difference. While sitting, gently squeeze your glutes for a few seconds to “wake them up.”
Standing and walking more often will help your hips and back stay happy and balanced.

🌿 Practical Gitti’s Tip:

Small, consistent daily movements beat one-off stretches every time.

👉 Want my free “2-Minute Desk Stretch Routine”? It can be downloaded at practicalgitti.tentary.com