Reducing Back Pain At Your Desk

Sitting at a desk for hours each day is an essential part of most peoples’ working day, however, this can often result in back pain which can be harmful in the long term and could severely impact upon your productivity. That is not an ideal situation at all!

There are many factors that contribute to back pain, including how long do you sit at your desk on average before getting up. Ideally you should try to get up and move every 45 – 60 minutes; this can be anything from a quick trip to the restrooms or walking over to a colleague’s desk to inquire about something. Take advantage of your lunch break to walk around for 15 minutes, or go outside and walk around the office building.

Try to find opportunities to stand during the day. You could suggest a stand up meeting instead of the regular sit around a boardroom table scenario. Request an exercise ball as an alternative to your desk chair and sit in it for 20 minutes every hour to strengthen your back muscles.

Ergonomics plays a vital role in reducing all types of pain related to office work. The design and layout of your office furniture, especially your desk, monitor, desk and office chair all play significant roles in reducing work related pain and injury.

Check that you have a neutral posture while sitting at your desk, this means no hunching of your back, your arms are straight and not resting on a desk that is too high or too low- your feet should be able to rest flat on the ground or there should be a foot rest if your feet don’t quite reach. Your chair should be adjustable so you don’t sit too high and have optimal back support.


Desk jobs are inevitable for the majority of us, so learn how to have the least impact on your body and you’ll be able to get the most out of your day.