January hits differently.

One minute you’re in holiday mode, sleeping in, moving more casually, and doing life at your own pace.

The next minute you’re back at your desk for 8 to 10 hours a day, shoulders creeping up, jaw clenched, back stiff, and wondering why your body feels like it aged 10 years in one week.

If your back pain always flares up when work starts again, you’re not imagining it. And you’re definitely not the only one.

At Get Better Physiotherapy and Pilates Centre, we see a big spike in desk-related back and neck pain every January. The good news is this: most of it is preventable, and it usually comes down to a few key habits that overload your spine without you even noticing.

Let’s fix the biggest culprits before they turn into weeks of pain.

Why Back Pain Flares Up So Fast When Work Starts Again

Most people assume back pain comes from one “bad movement.”

But desk pain is different. It builds quietly.

In January, the change is sudden. You go from:

  • More walking, errands, and casual movement
  • Less screen time
  • Less sitting
  • More variety in your day

To:

  • Hours of sitting in one position
  • High stress and deadlines
  • More driving
  • Less breaks
  • More phone and laptop use

Your body adapts fast. And not in a good way.

Even if your chair is expensive and your posture looks decent, your spine still hates one thing above all else: staying still too long.

That’s why back pain often shows up within the first week back at work.

Desk Habit #1: The Laptop Slump That Wrecks Your Neck & Upper Back

If you work from a laptop, this is the habit that quietly destroys your posture.

The laptop forces your screen low and your hands high. So your body compensates by doing the same thing every time:

  • Your head pokes forward
  • Your shoulders round in
  • Your upper back collapses
  • Your neck muscles stay switched on all day

This is why you can finish work feeling:

  • Tight through the neck
  • Achey between the shoulder blades
  • Tension headaches
  • Burning in the upper traps
  • Stiffness when turning your head

And the worst part?

It feels “normal” because everyone around you is doing it too.

Fixing this doesn’t require a whole new desk setup. You just need to change the angle your body is stuck in for hours.

Desk Habit #2: Sitting Too Long Without Moving (Even With “Good Posture”)

Here’s the truth most people don’t want to hear:

Perfect posture will not save you if you sit still for too long.

Even if you sit upright like a textbook, your spine still experiences:

  • Constant compression
  • Reduced blood flow to muscles
  • Stiff hip flexors
  • Glutes switching off
  • Poor core engagement
  • Joint irritation over time

This is why so many people say:

“I have good posture but my back still hurts.”

It’s not because you’re doing it wrong. It’s because your body was never designed to sit for hours.

The most back-friendly posture is your next posture.

Movement is what your spine needs, not stiffness.

Desk Habit #3: A Chair Setup That Loads Your Lower Back All Day

Lower back pain at a desk often comes from a setup problem, not a “weak back.”

Common chair issues we see include:

  • Your chair is too low, forcing your hips to tuck under
  • Your chair is too high, so your feet don’t anchor properly
  • Your backrest doesn’t support your mid-back
  • You perch on the edge of the chair and brace all day
  • Your screen is off to one side, twisting your spine for hours

This creates a slow, constant load through the lower back. Over time, your muscles tighten and fatigue, your joints get irritated, and you start feeling that familiar ache.

It often starts as “just stiff.”

Then it turns into “I can’t sit for long.”

Then it becomes “my back is always sore.”

And by then, you’re not just dealing with posture anymore. You’re dealing with an irritated system.

The 30-Second Desk Reset That Reduces Back Strain Immediately

If you do nothing else after reading this article, do this one reset.

It takes 30 seconds and it instantly reduces strain on your neck and lower back.

Here’s how:

  1. Sit all the way back in your chair
  2. Place both feet flat on the floor
  3. Exhale and let your shoulders drop
  4. Gently pull your chin back (like making a double chin)
  5. Lift your chest slightly without arching your lower back
  6. Rest your elbows close to your body
  7. Adjust your screen so you are not looking down

You should feel:

  • Less tension in the neck
  • Less pressure through the lower back
  • More support through your mid-back
  • Less “hanging” through the shoulders

Do this every time you notice yourself slumping, or every time you open your laptop.

3 Quick Desk Stretches You Can Do Without Leaving Your Workspace

You don’t need a full yoga session to stop desk pain from building.

You just need small movement snacks throughout the day.

Try these 3 quick desk stretches:

1) Seated Upper Back Opener (30 seconds)

  • Sit tall
  • Interlace your fingers behind your head
  • Gently open your elbows wide
  • Take 3 slow breaths while lifting your chest slightly

This helps undo the rounded upper back posture from laptop work.

2) Seated Hip Flexor Reset (30 seconds each side)

  • Slide forward slightly on your chair
  • Step one foot back behind you
  • Keep your chest tall
  • You should feel a gentle stretch at the front of the hip

This reduces the tight-hip effect that often drives lower back stiffness.

3) Neck Side Stretch (20 seconds each side)

  • Sit tall
  • Gently tilt your ear toward your shoulder
  • Keep your shoulder relaxed
  • Breathe slowly

This helps reduce the constant neck tension that builds during desk work.

Important: none of these stretches should feel sharp, pinchy, or painful. If they do, stop and get assessed.

How to Tell If It’s Posture Pain or an Actual Back Injury

This is one of the biggest questions we get in January.

“Is this just posture pain or did I actually injure something?”

Here are some simple signs.

Posture-related pain usually:

  • Feels dull, tight, or achey
  • Builds during the day and eases after movement
  • Feels better after walking or stretching
  • Improves with desk changes
  • Comes and goes depending on workload

An actual back injury is more likely if:

  • Pain is sharp, stabbing, or sudden
  • It is getting worse day by day
  • You feel pain bending, lifting, or coughing
  • You have pain down the leg, pins and needles, or numbness
  • You feel locked up or unstable
  • It is stopping you from sleeping

If you’re unsure, it’s always better to get it checked early.

The earlier you address it, the faster and easier it is to fix.

How Physiotherapy Fixes the Root Cause (Not Just the Symptoms)

If desk pain keeps coming back every year, it is usually because something deeper is going on.

At Get Better Physiotherapy and Pilates Centre, we do not just treat the sore spot.

We look for what is actually driving the strain, such as:

  • Poor thoracic mobility (upper back stiffness)
  • Tight hip flexors and hamstrings
  • Weak glute activation
  • Poor core control
  • Overactive neck and shoulder muscles
  • Breathing patterns that increase tension
  • Workstation setup that keeps reloading your spine

Our process is simple and effective:

Step 1: We find the root cause with a full assessment
Step 2: We reduce pain quickly using hands-on physiotherapy/manual therapy
Step 3: We rebuild strength and control using Pilates-based rehab and a structured plan

You will also leave with a customised written plan of action, so you know exactly what to do at home and what to avoid at work.

If you are sick of back pain returning every time work ramps up, this is your sign to deal with it properly.

Ready to fix your desk pain before it becomes a bigger problem?

Book online or call our friendly team on 07 3800 3417 to speak with us.

We will help you get out of pain, fix what is causing it, and keep your back strong long term.