With the arrival of September, many workers resume their office routines after weeks of vacation. The transition from an active life outdoors to long hours sitting in front of a computer can trigger neck and lower back discomfort — two of the most common complaints in my physiotherapy consultation at SanySa del Levante.

During vacation, the body relaxes: we move more, walk, swim, or simply change posture more frequently. When we return to the office chair for 8 hours a day, muscles that were at rest suddenly face sustained postural load.

This abrupt change overloads the neck and lumbar muscles, generating stiffness, contractures, and pain. Additionally, many people return to their workstation without reviewing their ergonomic setup, which worsens the problem.

Set up an ergonomic workspace

The first line of defense against pain is correctly adjusting your work environment. Here are the essentials:

• Screen at eye level: if your monitor is too low, you will tilt your head down, overloading your neck. Use a stand or raise it with books if needed.
• Feet flat on the floor: adjust chair height so your feet rest flat and your knees form a 90-degree angle. If your feet don’t reach, use a footrest.
• Lumbar support: use a chair with lower back support or add a cushion to maintain the natural curve of your spine.
• Shoulders relaxed: avoid hunching your shoulders toward your ears. Keep your keyboard and mouse close so your arms rest naturally.
• Screen distance: keep the monitor about an arm’s length away to prevent eye strain and forward head posture.

Active breaks to prevent stiffness

Sitting for hours generates muscle stiffness. That’s why active breaks are essential. They consist of short pauses every 45-60 minutes to stand up, move, and stretch. Even 2 minutes of movement improves circulation, reduces muscle stiffness, and relieves spinal pressure.

It’s not about stopping work — it’s about giving your body brief recovery moments to prevent tension from accumulating.

Exercises you can do from your desk

In addition to active breaks, there are specific exercises you can do from your desk:

• Neck stretches: gently tilt your head to one side, bringing your ear toward your shoulder. Hold 15 seconds and repeat on the other side.
• Shoulder rolls: make slow backward circles with your shoulders, 10 repetitions. This releases tension accumulated in the trapezius.
• Seated spinal twist: sitting upright, rotate your torso to one side holding the chair arm. Hold 10 seconds and switch sides.
• Chin tucks: gently move your head straight back, creating a double chin. This strengthens deep neck muscles and improves posture.
• Standing hip flexor stretch: take a step forward and bend the front knee while keeping the back leg straight. Hold 20 seconds per side.

When to seek professional help

If pain persists for several days, interferes with sleep, or limits your concentration, it’s time to seek professional help. As a physiotherapist at SanySa del Levante, I recommend not waiting until the pain becomes unbearable.

A physiotherapy assessment identifies the source of the problem, rules out injuries, and establishes a personalized treatment plan that may include manual therapy, therapeutic exercise, and postural re-education.

To maintain spine health long-term, I recommend integrating these habits:

Habits beyond the office

• Exercise regularly: swimming, walking, or Pilates strengthen the core and improve posture.
• Review your ergonomic setup at least once a month.
• Don’t ignore pain signals: mild discomfort can become a chronic problem.
• Maintain a healthy weight to reduce spinal load.

Going back to work doesn’t have to mean pain. With small adjustments to your environment, consistent active breaks, and simple exercises, you can prevent neck and lower back discomfort.

At SanySa del Levante, our physiotherapy team is here to help you return to the office without pain. If you need a personalized assessment, don’t hesitate to book your appointment.