News

Spending long hours at a desk can lead to prolonged sitting, a major cause of lower back pain and posture problems. If you experience chronic discomfort while working, try these evidence-based techniques to stay pain-free.

Tips to Reduce Back Pain at Work

• Use Ergonomic Support: Invest in an ergonomic chair or a lumbar cushion for better spinal alignment.
• Take Frequent Breaks: Stand up and stretch every 30–60 minutes to avoid stiffness.
• Practice Good Posture: Keep your feet flat on the floor and avoid slouching.
• Engage Your Core: Strengthening your core muscles helps stabilize your back and prevent pain.
• Set Up Your Desk Correctly: Adjust screen height to prevent neck and back strain.
• Stand While Working: A sit-stand desk allows for movement and reduces strain on your lower back.
• Use a Footrest: Keeping feet elevated slightly can improve spinal positioning.
• Incorporate Movement Breaks: Stretching or walking for a few minutes each hour can reduce stiffness.
• Use Supportive Footwear: Wearing shoes with good arch support can improve posture and back health.
• Hydrate Regularly: Staying hydrated keeps spinal discs healthy and reduces muscle cramps.

Download Our Free Report for a complete roadmap to freedom from back pain, or upgrade your knowledge with our Back Pain Repair Series.