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I work a desk job - what are some tips or exercises to prevent back pain or improve posture?

Hi everyone,

I recently started a new job that requires me to sit for long periods of time at a desk. I've noticed that my back has started to hurt and my posture is not as good as it used to be. I'm looking for some tips or exercises that I can do to prevent back pain and improve my posture while working.

Any advice or recommendations would be greatly appreciated. Thank you!

All Replies


Hi there everyone,

I've struggled with back pain and poor posture from sitting at a desk job for a while now, and something that has really helped me is paying attention to my breathing. It might not sound like much but breathing correctly and deeply has helped me relax my back muscles and reduce tension, which then promotes better posture.

I also practice different yoga poses like user 2 mentioned, but I find the child's pose especially helpful. This pose helps me stretch my back and shoulders, releases tension from my hips, and helps stimulate my parasympathetic nervous system, which induces relaxation.

Another thing that I would like to mention is staying hydrated throughout the day. When I drink enough water, I find myself getting up more often to go to the bathroom, which in turn reduces the amount of time I'm sitting in one position, and helps me stretch my muscles.

Hopefully, these tips along with others mentioned will help you all manage back pain and poor posture.


Hey there!

I've also experienced back pain and bad posture from sitting at my desk job all day long. In addition to the great suggestions provided by user 1, I've found that doing yoga poses at home helps me stretch and strengthen my back muscles.

Some poses that I find helpful include the downward dog, the cat-cow stretch, and the pigeon pose. I also try to practice good posture outside of work by keeping my shoulders back and down, and engaging my core muscles when walking or standing.

Another thing that's helped me is using a standing desk instead of sitting all day long. It breaks up the monotony of sitting and helps keep my body moving. But be sure to start using a standing desk gradually, since standing for too long can also cause back pain.

I hope these suggestions help!


Hello everyone,

I've also been working from home for the last year and have been combating back pain and poor posture for a while now. My biggest issue was maintaining good posture, as I found myself always slumping over my computer desk. So, to address that, I started incorporating a lot of core-strengthening exercises.

Strengthening my core helped me remind myself to keep my body upright, which then helped develop muscles to keep my spine in better alignment. One simple exercise that has been very beneficial for me is plank. It not only helps strengthen my core muscles but also helps with overall body posture.

Additionally, I purchased a foam roller, which has been very helpful in massaging different pressure points in my back. I try rolling on it every day for a few minutes, and it helps to loosen any tight muscles that may affect my posture.

Lastly, I scheduled regular chiropractor visits, which addressed my chronic back pain and helped restore proper alignment to my spine. While it can seem expensive, it has been a worthy investment in my health and well-being.

I hope these tips will be helpful to you guys!


Hello everyone,

Sitting at a desk for hours on end can be draining, especially on our backs and neck. As someone who has experienced such pain, I recommend investing in a good quality standing mat or an anti-fatigue mat to cushion your feet while standing.

A mat like this will reduce the stress of standing on a hard floor, providing the perfect amount of support. I found that it also helps to relieve some of the pressure on my lower body, and it encourages better blood flow.

Additionally, I recommend taking regular breaks to stretch your shoulders and neck, which can start to feel tight from staring at a computer screen all day. One quick stretch that I like to do is to roll my shoulders back gently while taking a deep breath in, then relaxing them while exhaling.

Another simple solution that has worked for me is keeping a small foam roller or tennis ball by my desk. Whenever I feel my muscles starting to tighten up, I take a quick break to roll out the tension in my shoulders, back and neck.

With these tips, I have managed to keep my back and neck pain under control despite sitting at a desk for long hours. I hope these tips help!


Hi there!

I also work a desk job and have dealt with similar issues in the past. One exercise that has really helped me is standing up and stretching my arms above my head, interlocking my fingers and then stretching side to side. Another exercise is to simply stand up and stretch your legs by touching your toes or doing some simple lunges. I also try to take regular breaks from sitting every hour or so and walk around for a few minutes to get my blood flowing.

In terms of improving posture, I find it helpful to sit with my shoulders slightly back and my feet flat on the floor. I also use a lumbar support cushion to help maintain the natural curve in my lower back. Finally, I try to adjust my computer screen so that it's at eye level to prevent slouching.

I hope these tips help you out!


Greetings everyone!

I'm another person who has been suffering from back pain and poor posture due to sitting at a desk job for prolonged periods. Something that has worked incredibly well for me is taking a short walk outside during my lunch break. This helps me stretch my muscles, get some fresh air, and clear my head.

Also, I invested in an ergonomic chair that has adjustable back, seat, and armrests. I find that this chair provides the support that I need, which reduces pressure on my spine, minimizes fatigue in my muscles, and helps me maintain better posture.

Lastly, I keep my work area organized and decluttered because it reduces stress, which can affect my posture and general well-being. I always make sure that my desk and chair are adjusted to suit my body, and I stand up and stretch every thirty minutes or so.

Hopefully, these tips along with user 1 & 2's suggestions, can help you with your back pain and posture problems.


Hello folks,

As someone who has had to deal with back pain and poor posture in the past, I'd like to share a couple of tips that have helped me a lot. One tip that has been especially helpful is using a stability ball instead of a traditional office chair.

Using a stability ball engages my core muscles and forces me to maintain proper posture, which prevented me from slouching forward. It also subtly forces me to move, so the constant motion means that tight muscles don't stay tight for long.

Another thing that has helped me is stretching regularly. I try to do a quick stretching routine every two hours or so because being in the same position for too long is what leads to muscle stiffness and pain.

I focus on stretching my neck, shoulders, upper back, and legs because that's where I tend to feel the most tension. I also use a small therapy ball to roll out any knots in my back muscles.

Lastly, I try to be mindful of my body position even when not sitting at my desk. When standing in line at the grocery store or cooking dinner, I try to focus on keeping my shoulders back and down, which keeps my chest open and helps maintain good posture.

I hope these tips help!

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