Back pain from sitting too long at work: Expert tips to fix posture, strengthen core muscles, more

Stretches for lower back pain relief: Prolonged sitting results in muscle stiffness, decreased blood circulation, and compression of spinal discs, all of which contribute to chronic pain and discomfort (Image: Canva)

Back pain is one of the most common complaints among office workers, mainly due to prolonged sitting and poor posture. Studies suggest that spending hours at a desk without movement can strain the spine, weaken muscles, and lead to long-term complications like herniated discs or chronic pain.

Speaking about the effects of prolonged sitting, Dr Gaurav Gupta, robotic joint replacement surgeon, Jhansi Orthopaedic Hospital, Jhansi, says, “Sitting for long hours without proper support forces the spine into unnatural positions, leading to increased pressure on the lower back." He adds that prolonged sitting results in muscle stiffness, decreased blood circulation, and compression of spinal discs, all of which contribute to chronic pain and discomfort. “Over time, this can cause structural changes in the spine, increasing the risk of conditions such as degenerative disc disease," Dr Gupta warns.

Poor posture while sitting, like slouching, hunching over a keyboard, or craning your neck forward. exacerbates these issues. “Additionally, lack of movement weakens the core muscles responsible for supporting the spine, making it more susceptible to injuries. The good news is that by making small yet effective changes to your workspace and daily habits, you can prevent these problems before they become serious,” he says.

Also read | 10 common causes of lower back pain: Poor posture, strain more

How to prevent back pain at desk: Stand up, stretch, or walk every 30-60 minutes. Even small movements, such as rolling your shoulders or stretching your lower back, can reduce tension (Image: Canva)

You can make your workspace and daily routine more back-friendly with these tips suggested by Dr Gupta:

• Ergonomic adjustments: An ergonomic desk setup plays a crucial role in spinal health. Your chair should provide lumbar support, ensuring that your lower back maintains its natural curve. “Adjust your chair height so that your feet rest flat on the floor, with knees at a 90-degree angle. The top of your computer screen should be at eye level to prevent unnecessary strain on your neck and shoulders,” he suggests.

• Take frequent breaks: Sitting for extended periods puts constant pressure on your spine. To counteract this, stand up, stretch, or walk every 30-60 minutes. Even small movements, such as rolling your shoulders or stretching your lower back, can reduce tension. "Set reminders to take short breaks. Walking for even five minutes can improve circulation, reduce stiffness, and prevent long-term spinal issues," Dr Gupta advises.

• Strengthen your core muscles: Your core muscles, including the abdominals and lower back, provide essential support to your spine. “Exercises like planks, bridges, and back extensions strengthen these muscles, improving posture and reducing the likelihood of developing back pain.”

• Maintain good posture: When sitting, keep your back straight, shoulders back, and feet flat on the ground. “Avoid slouching or leaning forward, as this increases strain on the spine. Using a small lumbar support cushion can help reinforce proper posture,” he says.

• Use a standing desk: Alternating between sitting and standing throughout the day can help alleviate spinal stress. “A standing desk allows you to maintain flexibility and reduce the risk of back pain associated with prolonged sitting. If a standing desk isn't an option, simply standing and stretching intermittently can still be beneficial,” suggests Dr Gupta.