Back Pain from Sitting at a Desk? Causes, Relief & When Massage Can Help
Updated: 6 hours ago
Back pain after sitting at a desk all day is extremely common. Long working hours, reduced movement, stress and spending extended periods in the same position can all contribute to stiffness, muscular tension and discomfort around the lower back, upper back, neck and shoulders.
For thousands of people working around Old Street, Shoreditch and the City of London, long days in front of a computer are simply part of everyday life. Sports Massage in Old Street can also be a useful option for people experiencing muscle tension, stiffness or discomfort linked to long hours at a desk. For those dealing with persistent muscle tightness, our Deep Tissue Massage in Shoreditch may help relieve tension and improve mobility.
So why can sitting make your back feel so uncomfortable — and what can you do about it?
Why Does My Back Hurt After Sitting All Day?
Sitting itself isn't necessarily harmful. The problem often comes from spending long periods in the same position without enough movement.
During a busy working day, it's easy to remain at your desk for hours. Over time, you may begin to notice stiffness or muscular tension around your lower back, upper back, neck, shoulders, hips and glutes.
Your workstation, activity levels, stress, sleep, training and how frequently you change position can all influence how you feel.
Lower Back Pain from Sitting at a Desk
The lower back is one of the most common areas where desk workers report discomfort.
Remaining seated for prolonged periods can leave the muscles around the lower back and hips feeling stiff or tired, particularly when you're concentrating on work and moving very little throughout the day.
One of the simplest strategies is also one of the most overlooked: move regularly. Stand up, walk around, change position and avoid trying to maintain one supposedly “perfect” posture for eight hours.
Neck and Shoulder Tension from Computer Work
It's not only the lower back. Many office workers experience tightness around the neck, shoulders and upper back, especially after long periods using laptops, monitors and phones.
Stress can also contribute to muscular tension, which is why you may notice your shoulders becoming increasingly tight during particularly demanding working weeks.
Can Massage Help with Back Pain and Muscle Tension?
Massage can help some people manage muscular tension, stiffness and soreness, particularly when symptoms are associated with prolonged desk work, training or everyday muscular tightness.
Sports massage and deep tissue techniques can be adapted to focus on areas such as the lower back, upper back, shoulders, neck and hips.
Massage isn't a substitute for medical assessment. Persistent or severe pain, pain following a significant injury, neurological symptoms or anything that concerns you should be assessed by an appropriate healthcare professional.
Sports Massage or Deep Tissue Massage for Back Tension?
Deep tissue massage typically involves slower, firmer techniques designed to work into areas of muscular tension.
Sports massage can be more targeted and may incorporate different techniques depending on your activity, movement and the areas causing problems.
You don't have to be an athlete to book a sports massage. Many clients are simply office workers experiencing back, neck or shoulder tension after spending their working week at a desk.
7 Simple Ways to Reduce Back Stiffness During Your Working Day
Small changes throughout the working day can make a big difference:
1. Change position regularly rather than trying to maintain one “perfect” posture all day.
2. Stand up between meetings whenever possible.
3. Take short walking breaks throughout the day.
4. Adjust your screen and workstation so you're comfortable while working.
5. Stay physically active outside working hours.
6. Include appropriate strengthening and mobility work in your routine.
7. Prioritise recovery, including adequate sleep and rest.
If your muscles feel particularly tight after a long working week, massage can also form part of your overall recovery routine.
Back Pain and Desk Work in Old Street & Shoreditch
Old Street and Shoreditch are surrounded by offices, technology companies, creative businesses, gyms and co-working spaces.
Many people working in the area combine long hours sitting behind a computer with gym sessions, running or fitness classes. This can leave the back, hips, neck and shoulders feeling particularly tight.
At Movelia Therapy in Old Street, our therapists provide sports massage and deep tissue massage tailored to the areas you want to focus on.
Massage Near Old Street for Back, Neck & Shoulder Tension
If you're working around Old Street, Shoreditch, Hoxton or the City of London and experiencing muscular tension after long days at your desk, movement, exercise, recovery and appropriate treatment can all form part of looking after your body.
At Movelia Therapy, appointments are available throughout the week, including early mornings,
evenings and weekends, making it easier to arrange treatment before work, after work or around your training.
Looking for Massage for Back Tension in Old Street?
Movelia Therapy provides sports massage and deep tissue massage in Old Street, London, conveniently located for people working and living around Shoreditch, Hoxton and the City of London.
Whether you're dealing with tight shoulders after a week of meetings, lower-back stiffness after prolonged sitting or muscular tension from combining office work with training, your session can be tailored around the areas that need attention.
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