If your back aches by the end of a working day, you are not alone. Long hours of sitting place steady load on the spine, and over time that adds up to stiffness and pain. The good news is that a few simple habits can protect your back without changing your job.
First, set up your screen at eye level so you are not constantly looking down. A forward-leaning head adds significant strain to your neck and upper back through the day.
Second, move every 30 to 45 minutes. Even standing up for a minute to stretch or walk to get water resets the load on your spine. Your back is built to move, not to hold one position for hours.
Third, support your lower back. A small cushion or a chair with good lumbar support keeps the natural curve of your spine and reduces slouching.
Fourth, keep your feet flat and your hips slightly higher than your knees. This simple position takes pressure off the lower back.
Finally, build a little core and back strength outside work. Stronger supporting muscles mean your spine copes far better with a desk-bound day. If pain is already a regular visitor, a proper assessment can find the cause and give you a plan that lasts.
