Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
What sitting does to the lower back
A seated position tilts the pelvis back and rounds the lower spine, so the deep stabilising muscles work statically for hours without a break. The hip flexors at the front of the hip stay shortened, and the gluteal muscles that should help support you become inactive. The result is a stiff, tired ache that is worst when you first stand up. This is usually muscular and postural, not a sign of damage.
Changes that make the biggest difference
Stand or walk for a minute every 30 to 45 minutes — movement matters more than the "perfect" chair. Raise your screen to eye level, support your lower back, and keep your feet flat. A short daily routine of hip-flexor stretches and glute activation undoes a lot of the seated pattern. None of this needs a gym; it needs consistency.
Where massage fits in
Therapeutic massage can ease the tight muscles along the spine and into the hips that build up from sitting, which often makes the stretches and movement feel easier to keep up. It works best as part of the picture, not a substitute for changing the daily setup. If your pain spreads down a leg, comes with numbness or weakness, or follows an injury, see a doctor or physiotherapist first.
Key takeaways
- Desk back pain is usually muscular and postural, not damage
- Move for a minute every 30-45 minutes
- Stretch hip flexors and wake up the glutes daily
- Massage eases the build-up but does not replace movement
Frequently asked questions
Is a standing desk the answer to back pain?
It can help, but standing all day brings its own aches. The real fix is variety — alternating sitting and standing, and moving regularly throughout the day.
When should desk-related back pain be checked?
See a professional if pain travels down the leg, comes with numbness, weakness or bladder changes, follows an injury, or does not settle with movement over a couple of weeks.