How to Prevent Back Pain from Long Desk Hours

Long hours at a desk can lead to back pain and health issues, but it can be prevented with a few modifications.

As a blogger, I am guilty of getting caught up in work and sitting at my desk for way too long. I feel like I’m constantly fighting against my own back pain and am sharing some of the things I have tried that have helped.

Saving Your Back from Long Desk Hours

Invest in Ergonomics

One of the best ways to protect your back is to ensure your workspace is ergonomically friendly. Your chair should provide good lumbar support, and your feet should rest flat on the floor.

Your computer screen should be at eye level to prevent you from constantly looking down, which can strain your neck and shoulders.

An adjustable desk or standing desk can also help you alternate between sitting and standing, reducing the risk of stiffness and back pain.

If you don’t want to invest in a pricy ergonomic chair, try a lumbar support pad! This is the exact one that I use and it has made a huge difference:

I added the LumbarPal after too many hours in my chair started to take a toll on my back. There were so many to choose from, that I honestly just looked for the best price and went with this one. It works great! You can find it on Amazon here: The LumbarPal Back Support

Take Breaks and Move Often

It’s easy to get caught up in work and forget to take breaks, but sitting for hours at a time can put immense pressure on your spine. Set a reminder to stand up, stretch, and walk around every 50 minutes.

That was the formula my chiropractor gave me to keep my back from hurting: every 50 minutes, stand up and walk around and move for 10 minutes.

Simple stretches, such as reaching for your toes, rolling your shoulders, or doing a few yoga poses, can help keep your muscles relaxed and reduce tension.

Strengthen Your Core and Back Muscles

A strong core helps support your spine and improves your posture. Incorporate exercises like planks, bridges, and back extensions into your daily routine to strengthen these areas.

Yoga and Pilates are also great options to improve flexibility and strengthen your muscles, preventing back pain in the long run.

Thinking of getting started but not sure where to go? I highly recommend trying ClassPass! It’s what I use to take fitness classes all over my city. If you use my link, you can get a free trial and 48 free credits to use! https://classpass.com/refer/7ML4E8AK8

Maintain Good Posture

Slouching over your keyboard can lead to serious back issues over time. Be mindful of your posture—sit up straight with your shoulders relaxed and back.

If you tend to forget, a posture corrector or ergonomic chair cushion like the one I recommended can help you maintain proper alignment.

Keeping your arms at a 90-degree angle while typing can also prevent strain on your shoulders and upper back.

Use a Standing Desk or Laptop Stand

A standing desk is an excellent way to alternate between sitting and standing throughout the day. If you work from a laptop, using a laptop stand with an external keyboard can help you maintain a better posture by elevating the screen to eye level. This prevents you from constantly bending your neck downward.

Stay Hydrated and Eat Well

Staying hydrated is essential for maintaining muscle flexibility and preventing stiffness. Drinking enough water can also help reduce fatigue, which can lead to slouching.

Additionally, a healthy diet rich in anti-inflammatory foods like leafy greens, nuts, and fish can help keep your joints and muscles in good shape.

Try Alternative Seating Options

If you find yourself uncomfortable in a standard chair, consider using a stability ball, kneeling chair, or a standing mat.

These alternatives can help engage your core and reduce back strain by promoting better posture and movement.

However, be careful about using the stability call too much. I thought I was doing a good thing using it all the time but had to stop because I ended up actually stressing out my back muscles over time. A supported back is better!

Listen to Your Body

The most important thing you can do is listen to your body. If you experience persistent pain, it may be a sign that your workstation needs adjusting or that you need to incorporate more movement into your routine.

Don’t ignore discomfort—small changes now can prevent bigger problems later.

Treating Back Pain

If you’ve tried making adjustments and your back is still hurting, it may be time to visit a doctor so they can make sure nothing serious is going on.

I ended up in the emergency room due to back pain that was so bad, I thought it was something else. They could not find anything else wrong, and I went home with no answers.

After that, I started going to the chiropractor at The Joint, and I also tried acupuncture at Sunshine Healing Arts, and both have been very helpful!

My main goal is to avoid ending up in the hospital again, because that was an awful experience. If you can make one change- just getting up every hour and moving can make a big difference.

Better Back Health

By making small adjustments to your work routine, you can keep your back healthy and pain-free. Work shouldn’t come at the expense of your physical well-being, so prioritize good posture, movement, and self-care so you can enjoy your non-working hours to the fullest.

Take it from me, you’ll save a lot of time and money taking care of yourself before the pain starts rather than trying to go back and fix it afterwards.