HOW DESK WORK AFFECTS YOUR SPINE | 5 PROVEN STRETCHES + HOW CHIROPRACTIC CARE IN EDMONTON CAN HELP

Written by: Dr. Joshua Konu, DC, MS Sports Med | Founder and Clinical Director | Invicta Performance

Sitting at a desk all day might seem harmless, but it is one of the biggest causes of neck pain from desk work, low back pain from sitting, and poor posture. If you live or work in Edmonton and spend long hours at a computer, you have probably felt the stiffness, soreness, or even headaches that come from a sedentary lifestyle.

As a sports chiropractor in Edmonton and Founder of Invicta Performance, I see desk workers, office professionals, and students every week who are struggling with spinal health because of their work setups. The good news is that with the right stretches, ergonomic tips, and chiropractic care, you can protect your spine, reduce pain, and boost your energy and performance.

In this article, I will share:

1. How desk work affects your spine and overall health

2. Five proven stretches for office workers you can do anywhere

3. How chiropractic care in Edmonton can help you feel, move, and live better

And of course, one of my favorite life hacks for staying active throughout the workday.

The Science: How Desk Work Hurts Your Spine

Prolonged Sitting and Low Back Pain

When you sit for long periods, your lumbar spine flattens and disc pressure rises. This is why so many people develop low back pain from sitting at a desk. Over time, stiffness can become chronic if not addressed.

Forward Head Posture and Tech Neck

Working on laptops or looking down at phones leads to forward head posture. For every inch your head shifts forward, the strain on your neck muscles nearly doubles. This is why office workers commonly experience neck pain and tension headaches and shoulder tightness.

Muscle Imbalances and Poor Circulation

Desk work creates tight hip flexors and chest muscles while weakening the core and glutes. Reduced circulation makes everything worse, leading to fatigue and more stiffness. This cycle contributes to long-term posture problems and reduced mobility.

Five Proven Stretches for Desk Workers

These are the top stretches for desk posture that I recommend every day in our clinic.

1. Seated Spinal Twist

Improves spinal mobility and relieves low back stiffness. Pair with chiropractic adjustments for better segmental motion.

2. Chest Opener Stretch

Counteracts rounded shoulders and opens the chest muscles. Follow with massage therapy to release stubborn tension.

3. Hip Flexor Stretch

Releases tight hips that pull on your lower back. Great alongside physiotherapy for movement retraining.

4. Neck Stretch

Relieves tech neck tension and helps prevent headaches. If symptoms persist, acupuncture can help modulate pain.

5. Standing Forward Fold with Shoulder Release

Resets your whole body by stretching hamstrings, spine, and shoulders. For foot and gait issues that contribute to posture, ask about custom orthotics during your visit.

Pro Tip: Stay Hydrated and Stretch More Often

Increase your water intake. Drinking more water supports joint health and energy, and it creates a natural timer. Each time you head to the washroom, do a quick desk stretch on the way. It turns hydration into an easy reminder to keep your spine moving throughout the day.

How Chiropractic Care in Edmonton Can Help Desk Workers

While stretches are powerful, they are only part of the solution. Chiropractic care provides direct support for the effects of desk work.

Restore Proper Alignment

Chiropractic adjustments help correct misalignments caused by prolonged sitting and poor posture. This supports posture correction and better movement patterns.

Reduce Neck Pain, Back Pain, and Headaches

Our integrated team often combines care. Many desk workers benefit from physiotherapy for movement retraining, massage therapy for muscle relief, and acupuncture for pain modulation.

Improve Nervous System Function

When your spine moves properly, your nervous system communicates better, which can improve overall performance and resilience. For mental load and stress, psychology services can help you build strategies that support body and mind.

Integrative Support at Invicta Performance

At Invicta Performance, we combine chiropractic care, physiotherapy, massage therapy, acupuncture, psychology, and personal training. If you prefer hands-on manual therapy with a different emphasis, explore osteopathic services.

Takeaway

Desk work is unavoidable for many of us, but pain and stiffness do not have to be. With the right daily stretches, hydration habits, and consistent chiropractic care in Edmonton, you can protect your spine, improve your posture, and feel your best at work and beyond.

If you are ready to improve your spinal health, recover from desk work fatigue, or simply learn how to move better, our team at Invicta Performance is here to help.

👉 Book your appointment now👉 Have questions first? Contact us and we will guide you to the right provider.

References

1. Nachemson, A. (1976). The load on lumbar disks in different positions of the body. Clinical Orthopaedics and Related Research, (115), 107–122.

2. Hansraj, K. K. (2014). Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical Technology International, 25, 277–279.

3. O’Sullivan, P. B. (2005). Diagnosis and classification of chronic low back pain disorders: maladaptive movement and motor control impairments as underlying mechanism. Manual Therapy, 10(4), 242–255.

4. Teychenne, M., et al. (2010). Sedentary behavior and depression among adults: A review. International Journal of Behavioral Medicine, 17, 246–254.

5. Goertz, C. M., et al. (2018). Effect of chiropractic care on low back pain and function: A randomized clinical trial. JAMA Network Open, 1(4), e181105.