Upper Back Pain From Desk Work: Chiropractor Tips to Fix Your Setup

If you spend most of your day sitting at a desk, chances are you’ve experienced upper back pain from desk work. Long hours of typing, slouching, and staring at screens can tighten muscles and strain the spine, but small changes to your setup and habits can make a big difference.

Why Desk Work Causes Upper Back Pain

• Poor posture. Leaning forward rounds the shoulders and stresses the spine.

• Weak postural muscles. Lack of movement weakens the upper back and core.

• Screen height. A monitor that’s too low encourages a forward head position.

• Static sitting. Staying still for hours reduces blood flow and mobility.

How to Fix Your Desk Setup

• Raise your screen. The top of your monitor should be at eye level.

• Adjust your chair. Keep your feet flat, knees at 90 degrees, and shoulders relaxed.

• Support your lower back. Use a small cushion or lumbar support to maintain posture.

• Use an external keyboard or laptop stand. This keeps your arms and wrists aligned.

• Take movement breaks. Stand or stretch every 30–45 minutes.

Chiropractic Insight
Desk-related back pain isn’t just about muscles, it’s also about spinal motion. Regular adjustments restore joint mobility, improve posture, and help your body handle long hours at a desk more easily.

“Your desk setup directly affects your spine. Once we correct posture and restore motion through adjustments, most people notice relief almost immediately.” — Dr. Josie DeRosa