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4 Tips To Prevent Lower Back Pain While Sitting At Your Desk

Updated: Jan 22

4 Tips To Prevent Lower Back Pain While Sitting At Your Desk

In today’s digital world, most people spend more than ten hours a day in front of a screen. In your personal time and professional life, you are probably switching between a computer, television, smartphone, or tablet. Your screen time can shoot up even further if you work on your computer or laptop during the day. However, sitting at a desk all day is an unhealthy habit that you should try to minimise as much as possible.

According to experts, sitting at your desk for long hours can result in discomfort or pain in your neck and lower back. If you are often experiencing back pain when sitting, your prolonged sitting habit at work is probably the culprit to blame. Read on to find out some simple yet effective tips on how you can avoid lower back pain while sitting at your desk.

1. Take short and active breaks

Sitting for long hours can be harmful to your health, even if you sit with proper posture. To reduce discomfort in your back and shoulders, you should change your posture and move around from time to time. As a matter of fact, based on research, when you stand up and move every 30 minutes, you tend to reduce your risk of health problems associated with prolonged sitting.

As such, it is important that you take short and active breaks from sitting throughout the day. Doing so will keep your muscles loose and increase your blood circulation. Taking frequent breaks can also help to control your blood sugar levels. That said, if you do not have much free time, you can make your breaks shorter, and do a 10-minute workout or a few minutes of stretching.

2. Invest in an adjustable standing desk

Adjustable standing desks, also referred to as ‘sit-stand workstations,’ enable you to change the height of your desk manually, making it easier for you to go from sitting to standing throughout your entire work shift. These in-demand desks help people add more movements to their workday without their work being interrupted.

The use of standing desks comes with numerous potential benefits, such as increasing productivity and reducing lower back pain. In fact, a study concluded that standing for at least six minutes at a time can enhance one’s overall perception of musculoskeletal discomfort. Based on the findings of this study, if you stand for 15 minutes after every 15 minutes of sitting, you are likely to experience less discomfort and pain.

3. Adjust your computer height and desk chair

Having a computer screen that is either too low or too high can strain your back and neck. For this reason, you need to make sure that your computer is always the right height when you are sitting at your desk. Ideally, your eyes should hit the centre of your computer or laptop screen when you stare straight ahead.

If you don’t have an adjustable monitor, you may utilise some tools, such as a laptop stand, to adjust the height of your computer. By staying about 20 to 40 inches away from your monitor, you can also avoid awkward postures and eyestrain. Additionally, it pays to invest in an office chair that will support your back comfortably when you sit at a desk. A good office chair should be adjustable, ergonomic, and can support your arms, legs, and back.

4. Have a healthy lifestyle

Having a healthy lifestyle beyond your work hours can ultimately help to mitigate lower back pain when you sit. It may also prevent your lower back pain from developing into a chronic health issue. Some of the healthiest lifestyle choices that can help relieve your back pain are doing regular exercises, maintaining a healthy weight, and avoiding smoking.


The increasingly digital world has paved the way for a new generation of workers who are glued to their computer screens for many hours every day. While this is an indication of technological advancement, sitting at your desk for long hours daily comes with a cost – it can bring you a variety of health problems, including neck and back pain. If you think your sitting habit at work is already causing you persistent lower back pain, the tips shared in this article can help ease your pain condition.

Should you need a Singapore lower back pain specialist to provide you with an extensive treatment plan, Affinity Pain Clinic has its doors open for you! We are a reputable pain management clinic in Singapore that offers comprehensive and evidence-based treatments for a wide array of pain conditions, ranging from back pain and neck pain to headaches and musculoskeletal knee pain.

For more information on our excellent treatments, please do not hesitate to reach out to us by filling out the contact form here.


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