Lower Back Pain at Your Desk? Small Changes Can Make a Big Difference
Eight hours at a desk can take a toll on your lower back, and it’s not uncommon for office workers to start feeling stiffness or aching before the day is over. Worse, what often begins as mild discomfort can slowly become persistent pain that affects sleep, exercise, and daily activities.
Fortunately, you can work to prevent that cycle with a few simple workspace adjustments and early care from the integrated team at MSK Centre.
Why Office Work and Lower Back Pain Can Go Hand-in-Hand
Office work places your body in positions it wasn’t meant to hold for long periods. Over time, this can lead to weakened muscles and a stiffer spine, increasing your risk of lower back pain. Furthermore, several factors in the office can contribute to back pain, including:
Prolonged sitting
which increases pressure on the discs in your lower spine, reduces circulation, and creates stiffness in the hips and spine
Poor posture at your desk
which stresses the muscles and ligaments that support the spine
Weak core muscles
which force the lower back to work harder
An improper workstation setup
such as a low monitor or an unsupportive chair, which can further force the body into awkward positions
Practical Ways to Prevent Lower Back Pain from the MSK Centre Team
The office environment might not be ideal for your lower back, but several small daily habits can help reduce stress on your spine. Here are some of the ones our team frequently recommends:
1. Move Every 30–60 Minutes
One of the best ways to protect your spine during office work is to take regular movement breaks. Long periods of sitting are strongly associated with back pain, but even a few minutes of movement can counteract the impact.
Set a timer to remind you to take a break. During the break:
- Stand up and stretch
- Walk for a few minutes
- Perform gentle back extensions
2. Adjust Your Workstation
Proper desk setup reduces strain on the spine and surrounding muscles. Our team can perform an ergonomic assessment to identify the best adjustments for your needs. Some of the strategies we often suggest include:
- Keeping your monitor at eye level
- Placing your feet flat on the floor
- Using a chair with lumbar support
- Keeping elbows close to the body at about a 90-degree angle
3. Strengthen Core Muscles
Your core isn’t just your abs. It actually includes the deep stabilizing muscles that protect your spine, and the stronger those muscles are, the lower your risk of back pain. Our kinesiologists and physiotherapists can guide you through a structured core strengthening program tailored to your needs.
4. Improve Hip Mobility
Tight hip muscles are common in people who sit for long periods. Unfortunately, when the hips lose mobility, the lower back compensates. We can show you some helpful stretches that target the hip flexors and hamstrings.
5. Address Pain Early
It can be tempting to ignore minor back aches, but doing so can allow small problems to blossom into something more serious. At MSK Centre, we provide comprehensive, coordinated care that targets both acute symptoms and underlying mechanical issues, helping you find long-term relief.
Your treatment might include:
Physiotherapy
Manual therapy, guided exercise, and movement retraining help restore normal function and reduce pain.
Chiropractic Care
Spinal manipulation and joint mobilization improve mobility in stiff spinal joints.
Massage Therapy
Massage reduces muscle tension and improves circulation in tight areas.
Kinesiology
Targeted training programs to improve strength, posture, and mobility
Lower back pain rarely has a single cause. It often involves a combination of muscle weakness, joint stiffness, posture habits, and movement patterns. Our team-based approach can address all of these factors under one roof.
Don’t Let Office Work Affect Your Spine!
Lower back pain doesn’t have to be part of office life. Simple adjustments, regular movement, and guided rehabilitation can significantly improve comfort and function.
A healthier back can start with small changes today. If pain is interfering with your workday or daily activities, the MSK Centre team can help identify the cause and create a personalized plan to support recovery. Schedule an appointment to get started.
Return to PT at MSK Centre!
Miss feeling your best? Come back to MSK Centre and let us help you get there—schedule your appointment today!
Spring Is Running Season! Are You In Your Best Shape?
Are you looking forward to starting running again after a long winter? At MSK Centre, our therapists understand running injuries, and we will make sure you run pain-free this spring!
Runners are often misled into believing unproven solutions to avoiding pain and injury. Not many people know that the number-one risk factor for runners to sustain an injury is having had an injury in the last 12 months.
The other most common risk factors are:
- Running experience of 0–2 years
- Restarting running after extended rest
- Overtraining (i.e., more than 40 miles per week)
To ensure you can get back to running or increasing your mileage without pain or injury, start with an injury evaluation and a biomechanical assessment to identify any factors that could contribute to pain or injury.
Our therapists will take a thorough history to understand your training schedule, previous injuries, and overall health status. We use this information to create an individualized program to alleviate pain and get you back to running without limits.
“I cannot say enough good things about Dominik! What an amazing human being. You can tell he truly cares about the people he sees, the advice he gives, and the patient’s recovery. He is currently working with my sister on her rehabilitation after an exploratory hand surgery, and I can rest easy knowing she’s in good hands. Dominik, thank you for making a difference!”
-Jody
Announcing Our New 40+ Personal Training Program!
At MSK Centre, we know that getting back to regular exercise (or starting from scratch) can be intimidating, especially if you’re middle-aged or older. Fortunately, you’ve got a helping hand with our new personal training program.
Ready to Get Started?
If you think you’d benefit from our new program, contact MSK Centre today to set up your initial appointment!
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Exercise of the Month
LOWER TRUNK ROTATIONS
Start by lying face up on the floor with your knees bent. Allow your knees to slowly drop to one side. Your lower back should rotate, but your shoulders should stay flat on the ground. Hold for 30 seconds. Bring your knees back up and then drop them to the opposite side.
2 Sets, 2 Reps.
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April Word Scramble
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Answer Key
fools
showers
tulips
raindrops
caterpillar
garden
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Healthy Recipe
Mediterranean Chicken Salad
Fresh, flavorful, and light, this Mediterranean Chicken Salad is the perfect springtime meal that makes healthy eating feel effortless. Packed with bright ingredients and satisfying protein, it’s ideal for enjoying warmer days and staying energized.
Ingredients:
- 1 cup lemon juice
- 2 tbsp snipped fresh mint
- 2 tbsp snipped fresh basil
- 2 tbsp olive oil
- 1 tbsp honey
- ¼ tsp black pepper
- 5 cups shredded romaine lettuce
- 2 cups cut-up cooked chicken breast
- 2 plum tomatoes, cut into wedges
- 1 (15 oz) can garbanzo beans
- 2 tbsp pitted Kalamata olives
- 2 tbsp crumbled reduced-fat feta cheese
- 6 Whole kalamata olives
Directions:
In a screw-top jar, combine lemon juice, mint, basil, olive oil, honey, and black pepper to make dressing. Cover and shake well. Place lettuce on a large platter. Top with chicken, tomatoes, garbanzo beans, the quartered olives (if using), and feta cheese. Drizzle with dressing. If desired, garnish individual servings with whole olives.
Refer a Friend
If you’ve experienced the outstanding care at MSK Centre, why not share it with your friends? Referring them means giving them access to personalized treatment that can make a real difference in their health and well-being. Help them find a trusted healthcare partner—refer a friend to MSK Centre today!
Meet Our Team
Robert Chalmers
B.Sc.(PT), B.A.(PHE), MCPA
Drew Dupras
Hons. B. Kin, M.Sc.PT
Jordan Fayez
BKin (Hon), M.Sc.PT
Parth Suthar
Hons. BHSc. Kin, DPT
Joan Tew
B.H.Sc.PT
Thirusan Thiruchelvam
B.Sc.Kin(Hons), M.Sc.PT, Cert.SMT
Vito Manchisi
BKin Honours, MScPT
Adam Yousufzay
BSc Honours, MScPT
Adrienne Paliyath
BSc(Kin), M.Sc.(P.T.)
Alexandra Ilich
B.H.Sc.(PT), H.B.Sc., MCPA, Advanced BoneFit™ Certified
Patrick Lee
PT, BScPT, BSc, MSc
Dr. Julia Callaghan
B.Sc. (Hons), DC
Dr. Joel Dixon
B.Kin. (Hons), DC
Dr. Michael Frey
B.Sc. (Hons.), DC
Dr. Kevin Fuss
B.Sc, DC
Dr. Andrew Robb
BA, DC, FRCCSS(C), CSCS, Acu., ART®
Dr. Nick Bayley
MD, FRCS(C), Dip Sport Med
Dr. Olivier Gauthier-Kwan
MD, FRCS(C)
Dr. Chris Geddes
MD, MSc, FRCS(C)
Dr. Brandon Girardi
MD, MEd, FRCS(C)
Dr. Paul Grosso
MD, FRCS(C)
Dr. Thomas Hupel
MD, MSc, FRCS(C)
Dr. Rick Lau
MD, MSc, FRCS(C)
Dr. Matthew Snider
MD, FRCS(C)
Dr. David Stevens
MD, BSc, FRCS(C), CIME
Dr. Horacio Yepes
MD FRCSC
Dr. Kevin Asem
MD, CCFP(SEM), Dip Sport Med
Dr. Peter Keizer
MD, CCFP (EM), Dip Sport Med
Dr. John McCuaig
MD, CCFP(SEM), Dip Sport Med
Alicia Petrie
CCPA, B.Sc.PA, B.Sc.Kin (Hons)
Kim Schlattman
CCPA, B.H.Sc. PA, BSc. (Hons)
