In the modern era, more people are spending long days at desks, sitting in office chairs. These long periods of sitting in one position can cause back pain, and most people have to sit in chairs that are bad for their backs and do not give their body the support that it needs.
The sitting position puts stress on the back, and many people have a tendency to slouch as they sit in their chair. If you are working at a desk, you might lean forward to look at the computer screen or you might hunch your shoulders as you review reports and fill out paperwork.
The first step to addressing back pain that comes from sitting at a desk is to get an ergonomically designed chair. A good office chair should be height-adjustable, it should have support for the lower back and it should have armrests. Once you have the right chair, it then needs to be adjusted to account for your body type and for the design of your workstation. If you do not have the ability to purchase a new, expensive chair, you can find back cushions that are reasonably priced and will improve the support of your chair.
When setting up your chair, there are a few things to consider. The right adjustments will depend on the size of the individual and the way that the workstation is laid out. In general, you want your chair set up so that your thighs are straight and you can work without having to lean over toward the desk. If you have a computer at the desk, you want the screen to be at a comfortable viewing angle and you should be able to reach the keyboard without having to lean out of the seat.
When you are working at your desk, you need to take measures to avoid slouching or leaning in toward your workstation. You also want to make sure to keep your back straight and you should try to sit all the way in the chair, not at its edge. Even when you sit with a good posture, being in the same position for a long period of time can put unnecessary stress on the muscles. Take several short breaks throughout the day to stretch and to give your back a rest. Moving around will also improve your blood circulation, which can reduce pain.