How to Prevent Back Pain When Sitting at a Desk

Long hours at a desk, whether in an office, a shop or at home on a laptop, can leave your back stiff and sore. Most back pain improves within a few weeks, but it can keep coming back. Small changes to how you sit and move can help prevent it.

How should I set up my chair?

• Choose a chair with good support for your lower back. Armrests help too.
• Adjust the height so your feet rest flat on the floor. If they do not reach, use a footrest so your thighs stay level with the floor.
• If your chair does not support the curve of your lower back, place a small cushion or rolled towel behind it.
• Leave enough space under the desk for your knees and legs.

Where should my screen and keyboard be?

• Put the screen directly in front of you, about an arm's length away.
• Keep the top of the screen at or slightly below eye level, so you do not bend your neck forward. If you wear bifocal glasses, a slightly lower screen may be more comfortable.
• Keep your wrists straight and your forearms in line with the keyboard.
• Place the mouse close to the keyboard on the same surface so you do not stretch for it.

What about using the phone at work?

Do not hold a phone between your ear and shoulder. If you are on calls a lot, use the speaker or a headset.

How often should I move?

Change your position about every 30 minutes. Stand up, walk around and stretch as often as you can during the day. If you stand for long periods, resting one foot at a time on a low stool can ease pressure on your lower back.

Which exercises help protect my back?

• Low-impact activity: regular walking, swimming or cycling builds strength and stamina in the back.
• Core exercises: strengthening your stomach and back muscles helps them support your spine together.
• Flexibility: gentle stretching, yoga or pilates may help ease back stiffness.

What else raises the risk of back pain?

• Extra body weight puts more strain on the back.
• Smoking is linked to more back pain. It reduces blood flow to the spine and causes coughing.
• Lifting badly: when lifting, let your legs do the work. Keep your back straight, bend at the knees and do not twist.

What if my back already hurts?

Try to stay active and keep up your daily routine. Long bed rest is not recommended. Heat packs can ease stiff muscles, and an ice pack wrapped in a towel can help with swelling. Gentle exercises and stretches for back pain may also help. Ask a pharmacist or doctor about suitable pain relief.

When to see a doctor

See a doctor if your back pain:

• Has not improved after a few weeks of home care
• Stops you from doing your normal daily activities
• Is severe and does not get better with rest, or gets worse at night
• Spreads down the leg below the knee
• Comes with weakness, numbness, unexplained weight loss, or a lump or swelling in your back

Get emergency help straight away (call Rescue 1122 where available, or go to the nearest emergency department) if you have back pain with:

• Numbness or weakness in both legs
• Numbness around the genitals or bottom
• New problems controlling your bladder or bowels
• Chest pain
• Fever, or pain that starts suddenly and is severe
• Pain after a fall or serious accident