Back pain from sitting at work: 5 habits
Small changes in your day-to-day to look after your back when you spend long hours sitting at the computer, and when to see a physiotherapist.
Spending many hours sitting down is one of the most common reasons people ask us about back or neck discomfort. There's no perfect posture, but there are habits that make a difference.
1. Move every 30–45 minutes
The best posture is the next one. Get up, walk for a couple of minutes or do some gentle stretches. Set an alarm if you need to.
2. Adjust your workstation
- The top of the screen at eye level.
- Feet flat on the floor and knees level with your hips.
- Forearms supported while typing.
3. Breathe and relax your shoulders
When we concentrate, we raise our shoulders without realising. Several times a day, breathe in deeply and let them drop.
4. Train your strength
Strong muscles (back, glutes and core) help you cope better with long working hours. You'll notice the difference with just two or three sessions a week.
5. Don't normalise pain
If a discomfort lasts more than a few days, keeps coming back or wakes you up at night, see a professional. The sooner it's assessed, the easier it is to treat.
General information for educational purposes. It does not replace an assessment by a professional: if you have questions about your case, ask us.