Why Desk Pain Keeps Coming Back
(And Why Posture Fixes Aren’t Enough)
If desk pain were just poor posture, it would be solved. People are told to sit up, adjust chairs, raise screens, stretch, and buy ergonomic gear - yet pain returns.
Desk pain is a systems issue, not one bad position.
The body adapts to repeated demands. Desk work imposes:
long, uninterrupted sitting
little movement variety
high mental load and focus
low-level muscle tension for long periods
stress that changes breathing, muscle tone, and pain sensitivity
No single posture - even a “good” one - prevents harm. Pain comes from repetitive, unvaried loads and insufficient recovery.
Why posture advice fails:
It treats the body as static - any posture held too long causes problems.
It blames the individual - work demands make constant posture control unrealistic.
It’s unsustainable - self-monitoring is mentally exhausting.
Outcome: brief relief, then recurring pain.
Stress and mental load matter
Desk pain isn’t only about posture. High mental demand changes breathing, movement, muscle tension and how the nervous system senses pain. Under stress people move less and brace more. So two people with the same setup can feel different pain depending on workload, control, pressure and recovery. Ignoring this leaves a big cause unaddressed.
What actually reduces persistent desk pain
Lasting improvement comes from changing the whole system, not “fixing” the person. Focus on:
Movement variation
Aim for frequent small changes in position and load, not one “perfect” posture or occasional big stretches.Environment
Workspaces, equipment placement, meeting culture and schedules should encourage regular movement.Practical habits
Movement strategies must fit into real work. If they take extra time or effort, people won’t keep them.Body literacy
When people understand what their body is doing and why, they make better choices without constant direction.Why desk pain keeps returning
Most fixes treat symptoms, not causes. If movement frequency, time spent in one position, work structure and stress management don’t change, pain will recur.
A better approach
Stop chasing “perfect” posture. Design workdays, environments and habits that align with how bodies function. When organisations adopt movement systems that fit real work, desk pain becomes solvable.
I can help. Here’s what I could do for your workplace.