If your back pain ramps up the longer you sit, you’re not imagining it. Sitting is a static load—your muscles hold you in place, your joints don’t get the normal “motion nutrition” they need, and your spine can drift into a slumped shape that increases strain over time. Many people in El Paso work desk-heavy jobs, so this is one of the most common questions I hear in the clinic.
The good news: you usually don’t need a “perfect posture” or a fancy setup to feel better. You need frequent small movement, basic ergonomic upgrades, and a simple plan to restore mobility and strength—especially in your hips, core, and upper back. (Texas Health, 2024; Colorado Pain Care, n.d.).
Why sitting can make back pain worse (even if you “sit straight”)
Your spine is built for variety—standing, walking, bending, reaching, rotating. When you sit for long stretches:
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Your lower back can lose its natural inward curve (especially if you slump), altering how forces are distributed through discs and joints.
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Your hip flexors shorten and tighten, and that can affect how your pelvis and low back move when you stand up.
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Your glutes and core “check out”, so your lower back may do more work than it should.
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Blood flow and normal joint motion decrease, which can lead to stiffness and that “locked up” feeling as the day goes on.
Dr. Alexander Jimenez, DC, APRN, FNP-BC, often emphasizes that desk pain is rarely just one thing. It’s usually a mix of prolonged sitting, poor workstation fit, tight hips/hamstrings, and weak stabilizers, which is why the fix is also a mix—movement, ergonomics, mobility, and strengthening.
First: make sure it’s not a “red flag” problem
Most desk-related back pain improves with conservative care. But you should seek medical evaluation urgently if you have symptoms like:
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New bowel/bladder control problems
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Numbness in the groin/saddle area
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Significant leg weakness, worsening numbness/tingling, or severe radiating pain
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Fever, unexplained weight loss, history of cancer, or pain after significant trauma
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Pain that keeps worsening or doesn’t improve after about a week or two of self-care
These are common “time to call a doctor” warning signs discussed by spine and academic medical centers.
The #1 habit that usually changes everything: the 30-minute reset
You don’t need a big workout at work. You need micro-movement—often.
Many clinical education sources recommend changing position frequently, often every 30 minutes (even if it’s only for a short time).
Try this simple rule
Every 30 minutes: do one of these for 30–90 seconds:
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Stand and take 10–20 steps
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Do 5 slow back bends (standing, hands on hips, gentle)
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Do 5–8 shoulder rolls + 5 chin tucks
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Do a 20–30 second hip flexor stretch (each side)
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Do 5–10 sit-to-stands (slow, controlled)
Even “fidgeting” and position changes help, because your spine prefers variety to stillness.
El Paso clinic-style tip: If your schedule is packed, attach movement to habits: every email you send, every phone call, every time you refill water—stand up first.
Fix your workstation (without overcomplicating it)
Screen height: stop craning your neck
Your monitor should be positioned so you’re not looking down all day—this reduces neck/upper back strain that often feeds into low back tension.
Quick check: When you look straight ahead, your eyes should land near the top third of the screen.
Chair + lumbar support: support the curve you actually have
You don’t need the fanciest chair. You need:
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Adjustable seat height
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Support in the low back (lumbar support or a small rolled towel)
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Ability to sit back in the chair (not perched on the edge)
This is a core theme in both mainstream posture guidance and Dr. Jimenez’s ergonomic chair education.
Feet supported (this matters more than people think)
If your feet dangle, your pelvis often tilts, and your lower back pays for it. Use a footrest, a sturdy box, or a stack of books.
Dr. Jimenez frequently recommends practical supports, such as footrests and portable lumbar supports, to reduce strain during sitting.
Keyboard/mouse: keep elbows close
Reaching forward all day pulls you into a rounded posture. Keep elbows near your sides and wrists neutral when possible.
“Active sitting” options (if you hate standard chairs)
You don’t have to use these all day. Even 10–30 minutes at a time can break up the pattern.
Options commonly discussed in spine ergonomics include:
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Standing desk (or a converter)
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Exercise/stability ball (short doses)
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Kneeling chair
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Ergonomic stool
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Reclined setup with proper support (for some people)
These alternatives are widely discussed as ways to reduce slumping and promote movement, but they still work best when you change positions often.
Desk stretches that help most people (5 minutes total)
When your back hurts from sitting, the tightness is often in the hips, hip flexors, hamstrings, chest, and upper back, not just your low back.
Here’s a simple “minimum effective dose” routine:
Do this 1–2x during your workday
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Hip flexor stretch (each side, 20–30 sec)
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You’re targeting the muscles that tighten with prolonged sitting.
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Seated or standing thoracic extension (5 slow reps)
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Put your hands behind your head, gently lift your chest up and back.
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Seated figure-4 stretch (each side, 20–30 sec)
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Neck reset: chin tucks (5 reps) + gentle neck stretch (10–20 sec)
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Seated twist (each side, 15–20 sec)
If you want follow-along demonstrations, physical therapy and clinician-led videos cover desk-based back pain strategies and simple movement resets.
Strengthen what supports your spine (so pain doesn’t keep returning)
Stretching helps you feel better. Strength helps you stay better.
Many back pain resources emphasize that consistent core and hip strength support the spine and reduce recurrence.
Start with this simple plan (10 minutes, 3–4 days/week)
Pick 3–4 exercises:
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Glute bridges – 2 sets of 8–12
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Bird-dog – 2 sets of 6–10 per side
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Dead bug – 2 sets of 6–10 per side
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Side plank (modified on knees if needed) – 2 sets of 15–30 seconds
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Sit-to-stand – 2 sets of 8–12
Keep everything pain-free and controlled. If leg symptoms worsen (shooting pain, increasing numbness/tingling), pause and get evaluated.
Dr. Jimenez also frequently connects back pain patterns to tight hips/hamstrings and weak stabilizers, recommending a combined mobility + strength approach rather than “just cracking the back.”
Quick relief tools: heat, cold, and “resetting” the day
These don’t fix the root cause, but they can reduce pain enough to help you move.
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Heat can relax tight muscles before stretching
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Cold can calm irritated areas after a flare
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Some clinics also recommend supports/cushions and posture resets for long sitting days
When to consider physical therapy, chiropractic care, or integrated care in El Paso
If your pain keeps recurring, you’re missing work, or you can’t find a routine that sticks, it’s smart to get a personalized plan.
Physical therapy
Physical therapy commonly focuses on safe stretching, conditioning, strengthening, movement retraining, and education—especially helpful for desk-related pain patterns.
El Paso Manual Physical Therapy emphasizes helping people stay active and avoid unnecessary procedures, and they publish educational resources and videos for back pain and posture.
Chiropractic care (especially when combined with rehab)
Many people do best when care goes beyond quick adjustments and includes:
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Ergonomic coaching
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Mobility work + soft tissue strategies
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Progressive strengthening/home exercise
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Coordination with PT or medical providers when needed
Local El Paso clinics describe multi-modal plans that may include adjustments, decompression approaches, and rehab-style guidance.
Safety note: chiropractic care is generally considered safe when performed by a licensed professional for the right person, but it is not appropriate for everyone. It’s reasonable to ask about risks, benefits, and whether your history includes conditions that change what’s recommended.
Spinal decompression
Dr. Jimenez often discusses decompression therapy as one option for certain disc and posture-related cases, usually as part of a broader plan (movement + strengthening + ergonomics), not as a stand-alone “magic fix.”
Some local clinics describe decompression as a gentle traction-based approach aimed at reducing pressure on discs and nerves, typically alongside other conservative care.
How to choose the “right” provider (so you don’t waste time)
Look for a clinician or clinic that:
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Screens for red flags and does a real exam
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Explains what they think is happening in plain language
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Gives you a home plan (not just in-office care)
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Tracks progress and adjusts the plan
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Coordinates care if you need imaging, meds, or specialist input
Whether it’s PT, chiropractic, or integrated care, the best outcomes usually come from a plan you can repeat at home.
A realistic “desk job back pain” daily plan (copy/paste)
Morning (3–5 minutes)
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10 bodyweight squats or sit-to-stands
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30 sec hip flexor stretch each side
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5 slow shoulder rolls + 5 chin tucks
Workday
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Set a timer: move every 30 minutes (30–90 seconds)
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Midday: 2-minute walk + 5 gentle back bends
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If you can: take 1–2 calls standing/walking
After work (8–12 minutes, 3–4 days/week)
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Bridges, bird-dog, dead bug, side plank (simple circuit)
If pain spikes
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Short walk (even 2–5 minutes)
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Heat or cold as needed
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Re-check your screen height and lumbar support
Key takeaways
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Desk pain usually worsens because sitting is static, and your spine needs variety.
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The fastest improvement often comes from micro-breaks every 30 minutes, not from a single long stretch session.
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Basic ergonomics, hip mobility, and core/glute strength are the long-term solutions.
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If symptoms are severe, worsening, or include red flags—get evaluated.
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In El Paso, consider clinics that offer integrated care (exercise, ergonomics, and hands-on treatment when appropriate).
References
Ask Doctor Jo. (n.d.). Relieve back pain & fatigue at your desk[Video]. YouTube.
Chiro Desert. (n.d.). Back pain El Paso TX. Chiro Desert.
Chiro Desert. (n.d.). Chiropractic care: Back pain. Chiro Desert.
Colorado Pain Care. (n.d.). Prolonged sitting & back pain. Colorado Pain Care.
El Paso Manual Physical Therapy. (n.d.). How to fix lower back pain[Video]. YouTube.
Experience Senara. (n.d.). Surviving your desk job: Tips to avoid back pain. Experience Senara.
Florida Medical Clinic. (2024, February 8). Top 5 orthopedic tips for maintaining a healthy spine. Florida Medical Clinic.
GoodRx Health. (n.d.). 7 ways to fix lower back pain from sitting. GoodRx.
HH Health. (n.d.). 7 ways to improve your spine health while working a desk job. HH Health.
Jimenez, A. (2025, April 17). El Paso, TX Doctor of Chiropractic. DrAlexJimenez.com.
Jimenez, A. (n.d.). Dr. Alexander Jimenez DC, APRN, FNP-BC, IFMCP, CFMP (LinkedIn profile). LinkedIn.
Right Way Chiropractic. (n.d.). Back pain. Right Way Chiropractic.
Right Way Chiropractic. (n.d.). Chiropractic adjustments. Right Way Chiropractic.
Southwest Chiropractors. (n.d.). Lower back pain relief (category page). Southwest Chiropractors.
SpineAZ. (2019, February 13). 5 unusual office chair solutions to help your back. SpineAZ.
Sydney West Physio. (2024, March 5). 5 effective tips to reduce back pain from your office job. Sydney West Physio.
Texas Health. (2022, July 28). The important role of posture in back health. Texas Health.
University of Maryland Medical System. (n.d.). Conditions treated (UM Spine Network). UMMS.
West Texas Chiropractic Center. (2020, June 25). Chiropractic better than medical care alone for back pain. West Texas Chiropractic Center.
Zachary Lovato, DO (El Paso Spine). (n.d.). Dr. Zachary Lovato | Orthopedic spine surgeon (site homepage). El Paso Spine.
585 Chiropractor. (2025, March 31). What to do after a chiropractic appointment: Tips for maximizing your recovery . 585 Chiropractor.
YouTube. (n.d.). Video (ID: YrpnRGuISnY)[Video]. YouTube. (Video page could not be fetched in this session.)
YouTube. (n.d.). Video (ID: wrYZlE6G-m8)[Video]. YouTube. (Video page could not be fetched in this session.)
YouTube. (n.d.). I’m serious, 99% of back pain is caused by THIS.[Video]. YouTube.
The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for musculoskeletal injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable effort to provide supportive citations and to identify relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.
We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.
Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN*
Email: coach@elpasofunctionalmedicine.com
Licensed in: Texas & New Mexico*
