Neck & Back Pain from Sitting All Day – Here’s Why and Some Tips to Fix it

If you’ve ever stood up after a long day at your desk and felt a dull ache in your neck or stiffness in your lower back, you’re not alone.

Modern work life has many of us spending hours in front of a computer, and while posture is important, it’s not as simple as “good” posture vs “bad” posture.

The truth? There’s no single posture that’s inherently bad.

What is bad for your body is staying in one position for too long.

Why Sitting Still Causes Neck and Back Pain

Whether you’re sitting upright, leaning forward, or standing—if you stay still for too long, your muscles and joints are under constant, unchanging load. Over time, this can cause:

• Neck tension and tight shoulders
• Soreness in the upper or lower back
• Reduced spine mobility
• Headaches triggered by muscle tightness

If you’re working from home or in an office, these issues can creep in quickly without you even noticing.

Movement is the Real “Good Posture”

Instead of chasing the perfect sitting position, focus on movement variety. Your body thrives on change.

Simple ways to add movement into your day:

• Stand up every 30–45 minutes – even just for 1–2 minutes helps.
• Alternate between sitting and standing if possible.
• Stretch your neck, shoulders, and back during calls.
• Walk during breaks to reset your muscles and circulation.

The more positions you cycle through, the less strain builds up in your muscles and joints.

How Telephysio Australia Can Help You

At Telephysio Australia, we help Australians manage and prevent pain without leaving home. Whether you’re looking for online physio for back pain, virtual physiotherapy for neck pain, or NDIS telehealth physiotherapy, we’ve got you covered.

Our remote physiotherapy appointments include:

• Telehealth Physiotherapy for work-related pain, sports injuries, and post-surgery recovery
• Online physio consultation Australia for personalised assessment and treatment plans
• Virtual rehab physio sessions with targeted exercises
• Bulk billed telehealth physiotherapy for eligible patients
• Exercise prescription via telehealth to guide your home program
• Affordable online physiotherapy Australia for chronic pain and seniors

Book an online physiotherapist in Australia today and get expert guidance from the best telehealth physiotherapists in Australia—all from the comfort of your own home.