Desk Job Dilemma: Our London Chiropractor’s Guide to Help Prevent Back Pain in the Office

back care advice from our london chiropractorIn central London, where desk jobs are the norm, back pain has become all too common for many. Long hours spent hunched over a computer screen, improper ergonomics, and sedentary lifestyles contribute to aching backs and discomfort.

As a leading chiropractic clinic in the centre of London, our chiropractors at MotionBack often see patients grappling with the consequences of prolonged desk work.

In this blog post, our London chiropractor shares practical advice and exercises to help you prevent and alleviate back pain and highlighting how chiropractic care can be a proactive solution for maintaining a healthy spine.


8 Steps To Maintaining A Healthy Back At The Office


#1 Ergonomics Matters

The foundation of a healthy work environment is proper ergonomics. Adjust your desk and chair to ensure your screen is at eye level, your feet are flat on the ground, and your arms are parallel to the floor. Use an ergonomic chair that supports the natural curve of your spine and provides lumbar support. This simple adjustment can significantly reduce the strain on your back.


#2 Take Breaks and Move

Sitting for prolonged periods is a major contributor to back pain. Set a timer to remind yourself to stand up, stretch, and walk around every 30 minutes. Simple activities like walking to get a tea or coffee or doing a few stretches can make a significant difference in preventing stiffness and promoting circulation.


#3 Strengthen Core Muscles

A strong core is your back’s best friend. Incorporate exercises that target your abdominal and back muscles, such as planks, bridges, and bird-dogs. Strengthening these muscles provides additional support to your spine, reducing the risk of back pain.


#4 Stretch Regularly

Combat the effects of sitting by incorporating regular stretching into your routine. Focus on stretching your hamstrings, hip flexors, and chest muscles to maintain flexibility and prevent your muscles from tightening up.


#5 Posture Check

Maintaining good posture is crucial for preventing back pain. Be mindful of your posture while sitting and standing. Imagine a string pulling you upward from the top of your head, aligning your spine. Sit back in your chair with your back straight and shoulders relaxed.


#6 Desk Exercises

Include simple exercises that can be done at your desk to alleviate tension and promote spinal health. Neck stretches, shoulder rolls, and seated twists can help release tension in your upper body. Additionally, ankle circles and seated leg lifts can improve circulation and prevent stiffness.


#7 Mindful Breathing

Stress is often a silent contributor to back pain. Incorporate mindful breathing exercises into your daily routine to manage stress levels. Deep, diaphragmatic breathing can relax your muscles and promote a sense of calm, reducing the likelihood of tension-related back pain.


#8 Chiropractic Care as a Proactive Solution

While adopting these practices can significantly improve your back health, regular chiropractic care adds another layer of proactive prevention. Chiropractors specialise in the musculoskeletal system, identifying misalignments and addressing them before they become chronic issues. Regular adjustments can help improve spinal function, reduce nerve interference, and enhance overall well-being.


Take Control Of Your Spinal Health

Unfortunately, back pain has become a far too common reality for many office workers. However, by implementing these practical tips, exercises, and embracing proactive chiropractic care, you can take control of your spinal health.

Don’t wait for back pain to become a chronic issue – invest in your well-being now and enjoy a pain-free, productive work life.


How Our London Chiropractors At MotionBack Can Help You


Whether you are suffering from back pain or are looking to prevent back pain, our chiropractors in Central London are here to help you.

Our Chiropractic Clinic has been successfully helping patients for over a decade. The clinic is GCC registered, with 490+ Google Reviews and rated as one of the Top 3 in London. We’re ethical, straight-forward and we care: there’s no rushed in/out 10-minute appointments and definitely no sales pitch!

I had the worst lower back and neck pain and not to mention horrible posture form working at a desk all day. However, just four sessions with Holly and I feel so so much better and my posture has improved so much! I had reservations about going to a chiropractor for the longest time but now I’m so grateful that I finally did!” Natasha M 5-Star Google Review


Excellent treatment from Marco at short notice. Empathetic, insightful, helped me understand what had happened to my back and how to prevent reoccurrence. Reasonable pricing and not pressured into unnecessary treatment.” Stuart G 5-Star Google Review


Working with Andy over the last couple of weeks has transformed my experience of lower back pain, and greatly improved bodily alignment and posture. I’d recommend him to anyone looking for an experienced, knowledgeable and highly skilled chiropractor.” Philip R 5-Star Google Review


Booking an appointment at MotionBack – The Leading Chiropractic Clinic In Central London

You can book an appointment online on our website here or you can call us on 0207 112 5408.

The clinic is open Monday – Friday from 7:30 am to 8:00 pm.

The clinic is located at in a central London location in High Holborn close to Chancery Lane and Covent Garden. Our address is:

Holborn Town Hall

193-197 High Holborn

London WC1V 7BD

Find our clinic and get directions here.

The nearest tube stations include:

  • Holborn (3 min walk)
  • Chancery Lane (7 min walk)
  • Tottenham Court Road ( 8 min walk)
  • Covent Garden (9 min walk)
  • Kings Cross (9 min walk)

We look forward to helping you.