Desk back pain
Lower back ache after standups is common—not normal forever. Setup, movement snacks, and strength reduce most mechanical pain; a few symptoms demand urgent imaging pathways.
Chair and monitor basics
Hips slightly above knees, lumbar support, feet flat. Monitor high enough to keep neck neutral. Laptop-only users: external keyboard and raised screen—hunching over 13 inches daily compounds load.
Movement medicine
Walking and hip hinge patterns (deadlift form with light loads, hinges, bird-dogs) build tolerance. Bed rest beyond 1–2 days worsens outcomes for uncomplicated mechanical pain.
Red flags — urgent evaluation
- Leg weakness, foot drop, or saddle numbness.
- Fever with back pain, IV drug use, or recent trauma.
- Unexplained weight loss or cancer history with new severe pain.
When imaging helps
MRI is not a first step for weeks of mild ache—guidelines favor activity and PT first. Persistent radicular pain or neuro deficits change the calculus—follow clinician pathways.
Workplace wellness context only—not diagnosis. Seek urgent care for emergency symptoms.