5 habits that protect your back at a desk job
Small changes to how you sit and move during the day can make a real difference.
Sitting for long hours puts steady pressure on your lower back and neck. You don't need a new office to feel better — start with these habits.
1. Move every 30–45 minutes
Stand up, walk to get water, or stretch for one minute. Movement is the simplest way to reduce stiffness.
2. Screen at eye level
If you look down at your laptop all day, your neck carries extra load. Raise the screen with a stand or a few books.
3. Feet flat, hips back
Sit all the way back in your chair, with your feet flat on the floor.
4. Strengthen, don't only stretch
Simple core and back exercises help your body support itself. A physiotherapist can show you the right ones for you.
5. Don't ignore pain that lasts
If pain lasts more than two weeks, spreads to your leg, or comes with numbness, book an assessment.
This article is general information and doesn’t replace a medical consultation. If you have symptoms, book an assessment with a specialist.
