Desk Work Doesn’t Have to Mean a Sore Back

Desk Work Doesn’t Have to Mean a Sore Back

By: The Centers for Advanced Orthopaedics

Spending long hours at a desk can take a toll on your spine, but with the right habits and setup, you can protect your back and stay comfortable. Here’s how:

 What you can do:

• Ergonomic setup
  Choose a chair with good lumbar (lower back) support. Adjust your seat height so your feet are flat on the floor and knees are about level with your hips.
  

Position your monitor at eye level—no straining your neck or slouching forward.

• Posture matters
  Sit all the way back in your chair with your back straight, shoulders relaxed. Avoid crossing your legs. Keep elbows near the body, wrists neutral.
• Move often
  Don’t stay in one position too long. Every 30–60 minutes, stand, stretch, walk around. Even short breaks help reduce pressure on your spinal discs.
• Alternate sitting and standing
  If possible, use a sit-stand desk or an adjustable setup so you can switch between sitting and standing during the day.
• Support your lower back
  Use a lumbar roll or cushion if your chair doesn’t provide enough natural curve in the lower spine.
• Stretch and strengthen
  Gentle stretches for hip flexors, hamstrings, chest and shoulders help offset the tightness from sitting. Also work on core strength to support your spine.

Bottom line: Small changes add up. With better posture, movement, and good equipment, you can dramatically reduce your risk of back pain.

For more tips and guidance, visit CFAOrtho.com.