Aches and pains from desk work and sitting
Why sitting for long periods leaves you sore, why there is no single perfect posture, and simple ways to make desk days easier on your body.
Many people notice aches and stiffness in the neck, shoulders, back and hips after long days of desk work, driving or sitting. This does not mean something is damaged. It is usually the result of staying in one position for too long and moving too little, often made worse by stress, poor sleep and a lot of screen time.
When to get urgent help
Call 999 or go to A&E straight away if you have back pain together with any of these. They can be signs of a rare but serious condition such as cauda equina syndrome. Do not drive yourself.
- Numbness or tingling around your genitals, buttocks or inner thighs (the saddle area)
- Difficulty passing urine, loss of bladder or bowel control, or being unable to feel when you are passing urine or stool
- Pain, tingling, weakness or numbness in both legs, or sciatica on both sides, or weakness in a leg that is getting worse
- New changes to sexual sensation or function alongside back or leg pain
- Chest pain, or back pain that started after a serious accident such as a car crash
What it can feel like
- A tight neck and shoulders that build up through the working day
- A stiff or achy lower back after sitting
- Tightness in the hips and a sense of needing to move after being still
- Aches that ease after a walk or a change of activity
Common contributors
- Staying in one position for long periods without a break
- A workstation that does not suit your body, such as a screen that is too low or a chair without support
- Low overall activity levels, which can make muscles and joints less used to varied load
- Stress and tension, which often show up in the neck, shoulders and jaw
General self-care
These are general comfort measures many people find reasonable. They are not a treatment plan, and what suits one person may not suit another.
- Move regularly. A short walk, stand or stretch every 30 to 45 minutes breaks up sitting time
- There is no single perfect posture. The best posture is usually the next one, so vary your position through the day
- Set up your screen at about eye level and keep your keyboard and mouse close so your arms are supported
- Build regular exercise into your week. Walking, swimming and strength work all help
- Look after sleep and stress, as both influence how sore you feel
When to see your GP
See your GP promptly, or call NHS 111, if you have any of the following:
- Feeling hot, cold, shivery or generally unwell, or severe pain that starts suddenly or quickly gets worse
- Unexplained weight loss, or a lump, swelling or change in the shape of your back
- Pain that is worse at night or does not ease with rest, or is worse when you cough, sneeze or open your bowels
- A history of cancer and new, persistent back pain
Consider seeing your GP if:
- Pain that is severe, constant or keeping you awake at night
- Numbness, tingling or weakness in the arms or legs
- Aches that are not improving despite changes to your routine
How osteopathy may help
Osteopaths regularly see people with aches and pains linked to desk work and long periods of sitting. After taking a full history and examining you, treatment typically combines hands-on techniques (such as soft-tissue work, joint mobilisation and, where suitable, manipulation) with advice and exercises you can do yourself. For some people this may help ease pain and stiffness and make movement more comfortable.
There is no single correct posture, and the best-supported advice is to vary your position, move regularly and stay physically active. Hands-on treatment may give some people short-term relief from tension, but the lasting changes usually come from how you move and work day to day.
Results vary from person to person, some people feel a little sore for a day or two afterwards, and osteopathic care is not right for everyone. It sits alongside, not instead of, medical care, and staying active and doing your exercises remain central.
If you would like your symptoms assessed, you are welcome to book an appointment. Osteopathic care is not right for everyone, and if something needs medical attention first, I will tell you.
Common questions
Is sitting bad for my back?
Sitting itself is not harmful, but staying in one position for long periods can leave you stiff and sore. The usual advice is to vary your position, take regular movement breaks and stay active across the week.
What is the best sitting posture?
There is no single perfect posture. A comfortable, supported set-up with your screen near eye level and keyboard and mouse close to you helps, but the next change of position is usually the best one.
Free 5-minute exercise sheet
A simple, printable sheet of gentle exercises and stretches, about five minutes a day, based on NHS physiotherapy leaflets. It is general information, not a personal treatment plan, and it is not suitable if you have any of the urgent signs listed above.
Sources and further reading
Links open in a new tab. Sources were checked in October 2026.
Related guides
This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111.