8 Smart Tips to Avoid Back Pain from Long Office Hours

By Sushant Agarwal Published on | Jul 03, 2025

Sit Right, Every Time

Maintain 90-degree angles at hips and knees. Keep feet flat and shoulders relaxed to reduce strain on your spine. Image Credit: Canva

Use a Supportive Chair

Invest in an ergonomic chair with lumbar support that follows the natural curve of your lower back. Image Credit: Canva

Adjust Your Screen Height

Your monitor should be at eye level. Looking down strains your neck and upper back over long hours. Image Credit: Canva

Don’t Sit Too Long

Stand up and stretch every 30–60 minutes. Prolonged sitting stiffens your muscles and compresses your spine. Image Credit: Canva

Try a Footrest

Using a footrest helps reduce pressure on your lower back and improves blood circulation. Image Credit: Google

Strengthen Your Core

A strong core supports your spine. Add a few simple exercises to your daily routine like planks or bridges. Image Credit: Canva

Watch Your Posture on Calls

Avoid slouching or leaning while on phone or video calls. Sit upright or try standing during long conversations. Image Credit: Canva

Hydrate and Move Often

Staying hydrated keeps your discs healthy. Use water breaks as reminders to stretch and walk. Image Credit: Canva How to Keep Your Room Humidity-Free This Summer