3 ways to avoid back pain sitting at your desk

18 September, 2023 / words by IALH Editorial Team

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If you spend a lot of your time at a desk chances are you’ve felt back pain, or neck and shoulder pain at some point. It’s not always there, but when it is, you definitely know about it! It could come from just sitting in the wrong position, or sitting for too long, either way, it’s not fun and simple movements like getting up and down can feel difficult or even painful because you’re stiff.

Our bodies need to move and our spine should be in a comfortable position to avoid aches and pains. When we sit in the same position for prolonged periods of time, especially if we’re slouched, it’s likely to have a big impact on your back.

Here’s some tips to make sure you don’t do your back more harm than good:

Get up every 30 – 45 mins

Don’t forget to move around. Refill your water bottle, make a round of teas, go to the toilet, or just simply stretch.It doesn’t really matter what you do – just so long as you stand up and move about for 1-2 mins throughout the day.

Make sure you have a compatible chair

Your chair height needs to ensure that your eyes are level with the computer screen. Keep your keyboard and mouse in front of you and not off at an angle which could cause your back to strain. If it feels like any part of your body is stretching or straining, try moving the screen slightly closer.

Have every part of your back on the chair

It’s no good having the perfect chair but you’re sitting on it uncomfortably. Keep your bum as far back in the chair as possible and your shoulder blades on the back rest. That’s going to prevent you from slouching and save your back, neck and shoulders from the ache! Put something soft at the base of your back if this helps you.


IALH Editorial Team


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