Back and Neck Pain at Work? Experts Say Stress Is the Real Culprit

Back and neck pain are everyday complaints among office-goers, but poor posture and long hours at a desk are not the only culprits. Experts now say that work-related stress plays a major role and is the most

overlooked part of triggering and worsening musculoskeletal pain. Lower back pain affects the lumbar region of your spine or back. It results from many different injuries and conditions most often. According to specialists, chronic stress causes your body to remain in a constant “fight-or-flight” mode, leading to prolonged muscle tension, especially in the neck, shoulders, and lower back. Over time, tight muscles reduce blood flow, cause stiffness, and make even minor strains feel painful. “Adopting simple habits can keep pain at bay. It is time that the working population prioritizes their spine health instead of struggling in silence,” Dr Vishal Lapshia, consultant orthopedician and joint replacement surgeon, AIMS Hospital.

How does stress turn into pain?

According to Dr Lapshia, repetitive movements, carrying heavy bags, and the absence of exercise lead to muscle fatigue and stiffness, and stress further worsens muscle tension and induces constant pain that impacts the pace of the mind. “While occasional discomfort is normal, persistent pain can cause issues such as immobility or getting bedridden if neck and back pain are not managed at the right time,” he added. When you are stressed, your body releases hormones like cortisol and adrenaline, which are both helpful in short bursts, but sustained exposure keeps muscles contracted for long periods. Office workers under deadlines, performance pressure, or job insecurity often unconsciously clench their shoulders, tighten their jaw, or hunch forward - all of these habits slowly strain the spine. Dr Lapshia explains that stress lowers pain tolerance. The brain becomes more sensitive to discomfort, meaning existing posture-related issues feel worse under mental pressure. This is why back and neck pain often intensifies during high-pressure work phases and eases during vacations or breaks. “Understanding the causes and taking preventive measures can help office workers stay pain-free and maintain a healthy spine,” he said.

A desk job can be the worst

Sitting for long hours only compounds the problem, as many office-goers work on laptops or mobile devices with poor ergonomic setups, which include low screens, uncomfortable chairs, and less movement. Stress discourages breaks, stretches, or physical activity, trapping the body in harmful positions for hours. Even remote work does not solve the issue, as working from home often lacks proper furniture and blurs boundaries between work and rest, increasing both mental strain and physical discomfort.Also read: Knees Bending Too Easily? Unexpected Flexibility May Be an Early Sign of Arthritis

Who is most at risk?

Professionals aged between 25 and 45 years - especially those in IT, finance, media, and corporate roles- report the highest incidence of stress-related back and neck pain. Also, women are among the more vulnerable groups due to hormonal factors and the dual burden of work and household responsibilities.

How to break the cycle?

The best way to treat the issue is to adopt a dual approach by addressing both physical posture and mental stress. A few simple steps include:

• Involve ergonomic adjustments, such as using chairs with proper lumbar support
• Keep computer monitors at eye level
• Position keyboards and mouse for comfort
• Take short breaks every hour to stretch or walk around
• Avoid slouching or carrying heavy bags at work
• Maintain proper posture
• Incorporate regular exercise and core-strengthening routines
• Practice stress-reduction techniques like deep breathing or mindfulness
• Prioritize sleep and clear work-life boundaries
• In some cases, counselling or stress-management therapy may be as important as physiotherapy.