How to sit at your desk if you have back pain


Back pain is a common problem that affects individuals who have to sit long hours at work. To avoid storing up trouble, you should sit in the right position and arranging your desk correctly as follows.


  1. Support your lower back.

If you don’t properly support your lower back, you’ll be at very high risk of back pain. It’s would be ideal to have an adjustable chair with support, but if you don’t have one, you can adjust your desk space to make yourself more comfortable.

  • If your chair doesn’t come with back support, putting a pillow between your back and the chair is an alternative to minimize the load on your back.
  • Also, you can use this pillow to hold in an ice pack to help further relieve your pain.
  • A footrest can help support your legs and reduce lower back strain.
  1. Adjust your chair.

Using a correctly adjusted chair will reduce the strain on your back. Adjusting your chair to the proper height may help you prevent repetitive strain injuries, and relieve your discomfort.

  • You should adjust the height of your chair so that you can use the keyboard with your wrists and forearms straight and level with the ground. You can check if your chair’s height is correct by seeing if your elbows are by the side of your body and the arm form an L-shape at your elbow joint.
  • Adjust the back position and the tilt of the chair to support your back.


  1. Rest your feet on the ground.

When you’ve adjusted the chair’s height, your feet should be flat on the ground. This can help keep your back in a neutral position and make you comfortable.

Try not to cross your legs, which can lead to posture-related problems and contribute to your discomfort.

  1. Place your tools at an optimal level.

Your computer and its accessories should be placed in front of you to help ensure that you are sitting in a proper way and not having to contort your head and neck to work.

  • Your monitor should be at eye level about an arm’s length away, with the top of the screen roughly at eye level.
  • Your keyboard should be 4-6 inches in front of you.
  • Your mouse should be kept as close to you as possible so that you don’t have to bend your back to reach it.
  1. Take intermittent breaks.

If you sit for long hours, it’s necessary to take breaks and micro-breaks during the day. This will stretch out and break the cycle of clenched muscles, and may also help further relieve back pain.

Spend five minutes walking every hour if possible and make a rule to do this every day. During your lunch break, considering going for a walk or doing some other types of activities to reduce stress and relax your back.



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