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8 Ways to Avoid Back Pain at the Office

The average American spends 10+ hours a day sitting down, and the majority of their time sitting is at the office. Sitting for such prolonged periods of time places an immense amount of pressure on the spine, and can ultimately result in back pain. So how can you avoid back pain while at the office? We’ve got 8 tips that should help!

Businessman with neck pain after long hours at work

  1. Keep your head up. Focus on aligning your head and neck right above your shoulders and avoid straining forward as you work — especially when looking at a computer screen!
  2. Move your mouse close. Your mouse should be placed right next to your keyboard to help prevent the need to overreach or twist your shoulder, arm, or wrist when working.
  3. Choose your chair wisely. Choose a chair that allows your lower back to rest against a lumbar support!
  4. Breath from your belly. As you inhale, imagine drawing your navel towards your spine. This engages your core muscles, supports the upper body, and promotes proper posture.
  5. Sit within reach. Your torso should be about one arm’s length away from your computer screen — this prevents you from slumping forward as you reach. You should also have your monitor about 2 to 3 inches above eye level to prevent pressure on the neck as you look down.
  6. Plant your feet. Keep your feet flat on the floor and shoulder-width apart to reduce tension on your knees and ankles while you work.
  7. Get up and move. Stand up and move around at least once an hour — whether you go grab a cup of coffee from the break room, take a bathroom break, or just stroll around the office, taking these regular breaks will reduce pressure on your spine and improve your circulation.
  8. Find the right angle. As you sit, position your knees at 90 degrees, directly above your ankles. This will promote proper posture and reduce pressure on the lower back.

What tips do you have for preventing back pain at the office? We’d love to hear!