More than 80% of the population experience back pain at least once in their lives. One of the most common causes of back pain is a sedentary lifestyle. People who work being seated for ten hours per day (e.g. office workers, cashiers, lorry drivers), constrain their vertebral column to a prolonged static and often curved position, which can be damaging. This can generate pain, stiffness, and limited movements of the back, which can compromise quality of life.

Firstly, you have to keep in mind that the posture that you maintain during the day is very determining. When you are at work, it is important to use ergonomic tools with personalized measurements, and to sit correctly, adjusting the chair so that the lower back is sustained properly. Then, you should avoid being seated for more than an hour consecutively. With this considered we recommend that after 50 minutes of a sitting position, you should stand up, move, and do some simple stretching exercises in order to move your joints and improve vertebral health.

According to the NCBI, lower back pain affects around one-third of the UK adult population each year? Sadly, as we age, these pains tend to become more permanent. The NHS states that back pain is the largest single cause of disability in the UK, with lower back pain alone accounting for 11% of the total disability of the UK population. We share our expert tips and advice to relieve lower back pain from sitting and prevent you from developing chronic back problems later in life.

There are lots of different reasons for getting backache, but a common cause is not sitting down properly. 

 If your lower back hurts when sitting and getting up, the way you sit may be putting excess strain on your spine, causing it to curve forward or sideways unnaturally. This puts abnormal pressure on ligaments, muscles, and tendons, resulting in aches and pains. It also means that the weight of your head, shoulders,s, and chest is not evenly distributed, which can further contribute to lower backache.  Plus, this can increase pressure on your heart, lungs,s and stomach, leading to other medical problems.

Adjustable standing desks or sit-stand workstations allow you to change your desk height, making it easy to switch between sitting and standing throughout the day. These popular desks help people add more movement to their workday without interrupting their work.

One study found that standing desks helped call center workers increase their productivity. Other research has shown that sit-stand workstations can help workers reduce lower back pain. But researchers note that more studies should be done to determine the ideal amount of sit-stand time to reduce pain.

One study looked specifically at sit-stand time. The researchers concluded that standing for 6 to 15 minutes at a time improved the overall perception of musculoskeletal discomfort. The best standing time for you might vary.

If an adjustable desk encourages you to stand more often and decreases backaches, it could be a good investment in your health.

When your computer screen is too high or low, it can strain your neck and back. So, make sure your computer is at the right height when you’re sitting or standing at your desk. According to experts, your eyes should hit the center of your computer screen when you look straight ahead.

If your monitor isn’t adjustable, you can use a laptop stand or books to change your screen height. Staying roughly 20 to 40 inches away from your monitor may also help you avoid awkward postures.

A supportive chair is also important when you sit at a desk. A good office chair should be ergonomic and adjustable, providing support for your back, arms, legs, and hips. If your chair doesn’t have lumbar support –– which usually looks like a curve or small cushion on the lower part of the backrest –– you can use a lumbar support pillow. Choose a pillow that supports your lower back without making you slump (too small) or arch your back (too large).

Finally, make sure your feet are flat on the floor for proper posture.

Your lower back is under the stress of supporting your entire upper body. Surrounding muscles in your back need to be toned to support your spine and reduce pressure on your lower back. Our core muscles are rarely used during everyday activities, so they need to be toned through specific, targeted exercises. Take a few minutes each day to do a couple of simple core exercises.

A strong core is essential for good posture, back pain relief, and overall stability. Whether you sit at a desk all day or want to improve your fitness, these science-backed exercises will help you build a stronger core.