Preventing Lower Back Pain at Desks

Sitting at a desk for long periods of time can cause lower back pain and discomfort. This is often due to poor posture, lack of movement, and incorrect ergonomics. Fortunately, there are several ways to prevent or reduce lower back pain and discomfort while sitting at a desk.

1. Adjust Your Desk and Chair

The first step to preventing lower back pain and discomfort is to make sure your desk and chair are properly adjusted. Your chair should be adjustable so that you can sit in an upright position with your feet flat on the floor. You should also adjust the height of your desk so that your arms are at a 90-degree angle and your wrists are in a neutral position.

2. Take Breaks

It’s important to take regular breaks throughout the day to give your body a chance to move and stretch. Taking a few minutes every hour to stand up, walk around, and stretch can help relieve tension in your lower back and keep your muscles from becoming too tight.

3. Use a Lumbar Support

Using a lumbar support can help keep your spine in the correct position while sitting at your desk. A lumbar support is a small cushion that fits into the small of your back and provides extra support for your lower back.

4. Exercise Regularly

Regular exercise can help strengthen your core muscles and improve your posture, which can help reduce lower back pain and discomfort. Incorporating exercises such as yoga, Pilates, and core strengthening into your daily routine can help keep your back healthy and strong.


By following these tips, you can help prevent lower back pain and discomfort while sitting at a desk. Additionally, using a tool like BLiiNK can help you monitor and adjust your posture in real-time to ensure you’re sitting correctly and taking regular breaks.

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