What to know about non-specific low back pain in office workers

Non-specific low back pain describes pain in the lower back without one clearly identified specific cause. Long, uninterrupted sitting can increase stiffness and make the back feel less comfortable, particularly when the screen, chair or keyboard encourages leaning forward. Stress, poor sleep and reduced activity can also influence how strongly pain is felt. A sore back after desk work does not automatically indicate serious damage, and no single sitting posture is right for everyone.

Notice patterns instead of trying to hold a rigid ‘perfect’ posture. The position that feels comfortable can change during the day, so regular variation is often more useful than staying still.

Set the screen so you can look ahead without continually bending your neck, keep the keyboard and mouse close, and use a chair that supports a comfortable working position. Stand, walk or stretch briefly between periods of focused work and vary meetings between sitting and walking when practical. Continue normal daily activity within comfortable limits. A physiotherapist can show you mobility and strengthening exercises and help match them to your duties. Increase exercise gradually rather than testing the back with a sudden demanding session.

Get urgent medical help for new bladder or bowel problems, numbness around the groin, or significant and increasing weakness in a leg. Seek prompt review when pain follows substantial trauma, comes with fever and marked illness, or steadily worsens. Arrange an assessment if pain repeatedly disrupts sleep or work, travels down a leg with tingling, or is not improving with sensible activity and workstation changes.

Ask whether your symptoms suggest nerve irritation, which desk adjustments matter most, and which exercises are suitable. Ask how often to change position, how to pace a return to exercise, and which symptoms should lead you to urgent care.