Causes of Lower Back Pain in Office Workers

Introduction
In today’s modern world, the vast majority of people spend a large portion of their day sitting. Especially in office environments, employees work long hours at a computer, often motionless and with poor posture. As a result, various issues arise in the spine, muscles, and joint systems.
This article explains in detail the main causes of back pain in office workers, risk factors, anatomical background, methods of prevention, and practical tips.

What is Lower Back Pain?

Lower back pain refers to discomfort or pain located in the lumbar (lower) region of the spine. It can be:

• Acute (sudden and short-term)

• Chronic (lasting more than 3 months)

It is one of the most common health problems globally and is particularly prevalent in people aged 30–60.

Relationship Between Office Work and Back Pain

Many office workers lead a sedentary lifestyle, which contributes to back pain due to the following factors:

• Prolonged sitting

• Improper sitting posture

• Physical inactivity and weak muscles

• Stress and psychosomatic effects

• Inappropriate furniture and work environment

• Incorrect positioning of the head and back when using a phone or computer

Main Causes and Explanations

1. Improper Sitting Posture

The most common factor in office settings:

• Slouching the back

• Extending the neck forward

• Chair being too low or too high

This disrupts spinal support and causes uneven pressure on vertebrae.

Result:

• Compression of spinal discs

• Straining of back and lumbar muscles

• Damage to intervertebral discs

2. Prolonged Inactivity

Office workers often do not engage their back muscles enough:

• Blood circulation slows

• Less oxygen reaches tissues

• Muscles weaken over time, reducing support

• Discs lose fluid and elasticity

This is one of the major causes of back pain.

3. Weak Abdominal and Back Muscles

To maintain an upright and stable posture, abdominal and lumbar muscles must be active.

Weak muscles lead to:

• Increased load on the spine

• Imbalance between vertebrae

• Increased risk of herniated discs

4. Improper Monitor Positioning

If the monitor is:

• Too high: the head tilts backward

• Too low: the neck bends forward

This creates additional strain on the neck and lower back.

5. Psychological Stress and Tension

During stress:

• Cortisol levels increase

• Muscles tense involuntarily

• Tightness develops in the neck, shoulders, and back

This can cause chronic pain.

6. Foot Support and Seat Choice

If the feet don’t rest flat on the ground or the chair is too hard:

• Circulation is impaired

• Back support is compromised

• Sitting becomes more damaging

Symptoms of Back Pain

• Dull or sharp pain in the lumbar area

• Pain when standing up from a sitting position

• Tension after prolonged sitting

• Radiating pain into the legs (possible disc herniation)

• Morning stiffness in the lower back

• Postural changes or tendency to lean

What Happens Anatomically?

Spinal structure includes:

• 5 lumbar vertebrae (L1–L5)

• Intervertebral discs (cartilage tissue)

• Ligaments and muscles

While sitting:

• Pressure on discs increases

• Deformations commonly occur at L4-L5 and L5-S1

• Over time, cartilage thins, and herniation may develop

Risk Groups

• People sitting for more than 8 hours

• Those who don’t exercise

• Overweight individuals

• People with previous neck or back injuries

• People under chronic stress

• Those working at non-ergonomic desks

Prevention and Protective Measures

1. Sitting Posture

• Chair that supports the lower back

• Knees bent at 90°

• Screen at eye level

• Keyboard and mouse within close reach

2. Move Every 30–45 Minutes

• Short walks

• Stretching exercises

• Restoring blood circulation

3. Physical Activity

• Pilates, yoga, swimming – support the spine

• Core strengthening exercises

• At least 30 minutes of activity 3 times a week

4. Ergonomic Office Equipment

• Supportive chair

• Footrest

• Adjustable desk and screen

5. Managing Psychological Stress

• Breathing techniques

• Meditation

• Regular breaks and relaxation

Treatment Options

1. Physical Therapy and Massage

• Relaxing lumbar muscles

• Joint and skeletal procedures

• Manual therapy and TENS devices

2. Anti-Inflammatory Medication (Under Medical Advice)

• NSAIDs

• Painkillers

• Muscle relaxants

3. Orthopedic Evaluation

• Structural imaging with MRI or X-ray

• Detecting disc damage or herniation

• Surgical intervention if necessary

Long-Term Risks and Neglect

If back pain caused by office work is not addressed in time:

• Chronic pain

• Disc herniation

• Spinal canal narrowing (stenosis)

• Nerve compression

• Muscle imbalance and postural disorders

Shefeq.com Tips

• Do 5 minutes of stretching every morning

• Don’t forget to drink water during work – it supports both movement and hydration

• Don’t self-medicate if pain arises – consult a doctor

• Invest in an ergonomic chair – it’s an investment in your health

• Evening walks can positively impact your back

Conclusion

Although the demands of office work may not change, our attitude toward our bodies must.
A prolonged sedentary work environment can lead to back pain and reduced quality of life.
Thus, proper posture, an active lifestyle, stress management, and an ergonomic workspace are essential.

Remember: a healthy spine is the foundation of a healthy life.

Question for readers:
Do you work in an office? How many hours do you sit during the day? Have you experienced back pain? Share your experience in the comments!