5 Daily Habits to Prevent Back Pain at the Office

Studies show that sitting for more than 6 hours a day can significantly increase your risk of chronic back pain—sound familiar?

It’s no secret that our increasingly sedentary lifestyles are a major culprit behind rising back pain.

If you work in an office, sitting all day at your 9–5 is taking a serious toll on your spine. Long hours hunched over your desk, especially in a chair with minimal lumbar support, can lead to tension and stiffness.

Although I don’t work a 9–5, I study full-time online and take several courses. I often catch myself hunched over, tense, and literally glued to my laptop, especially when I’m working on an assignment.

After much research into the impact of sitting for long periods and how to prevent its negative effects, I decided to share what I’ve learned. The good news? You don’t need to make drastic changes to feel better. Small, consistent habits can go a long way in easing current pain and preventing long-term spinal issues.

In this post, I’ll share 10 daily habits you can start today to keep your back healthy and pain-free—even if you’re sitting at a desk all day!

1. Stretch for at least 5 minutes every day

IMAGE: RON LANCH

This is a big one. And for good reason.

Sitting for long periods tightens your hips, shoulders, and lower back-areas that are crucial for posture and spinal health. Over time, this can lead to more serious issues like disc degeneration or herniated discs.

Regular stretching helps loosen those tight muscles and get your blood flowing, making it an easy way to stay proactive about your health during a sedentary workday. It also gives you a much-needed excuse to take a break from your screen, reset your mind and jsut take a moment to breathe.

t’s also a great way to wind down after a stressful day and just take a moment to breathe.

Stretching might not magically fix deeper issues, but it can stop them from getting worse—and trust me, your future self will be glad you kept it up. You might not notice the benefits right away, but as the saying goes, “prevention is the best medicine.” Making stretching a daily habit can help you stay flexible, lower your chances of dealing with chronic pain, and keep your body feeling good in the long run.

Keep it simple and minimal. And above all consistent, I cannot stress this enough.

Aim for 3-4 stretches a day per day, and repeat the routine a couple of times. Once before bed is a great time to wind down.

Some of my go-to stretches:

• Cat- Cow
• 90-90 Hip Stretch
• Chest Opener
• Child’s Pose (My favourite! I like spending a few minutes in this position at the end of every day)

And for those who like to follow along, I think this is the best beginner routine.

2. Set Up An Ergonomic Workspace

If you’re spending hours at your desk or in general hours in front of your laptop screen (which lets me honest is most of us) and your setup isn’t supporting your body, it’s gonna catch up with you. Fast. I’m talking about sore necks, tight shoulders, weird lower back pain that seems to come out of nowhere.

IMAGE: LISA FROM PEXELS

The thing is, an ergonomic workspace makes a huge difference. It basically encourages your body to stay in a more “neutral” position, so you’re not constantly putting pressure on your spine or contorting into weird shapes without even realising it.

So what does that actually look like?

Invest in a good chair with lumbar support. I personally use a refurbished Steelcase Leap V2 from Crandall—it’s 100% worth it, especially with the upgraded foam seat.

Monitor height matters. Your screen should be at eye level to avoid neck strain. Use a riser or even a stack of books—whatever gets the job done.

Keep your feet flat on the floor. If they don’t reach, grab a footrest or even a sturdy box.

Consider a standing desk or desk converter.Being able to switch positions throughout the day can really help. It boosts focus and gives your body more options.

This is just the basics to get you started. And if you’re working with a tight budget, don’t worry—I’ve put together a separate article with tips on how to create an ergonomic setup without spending a ton.

And here’s something no one tells you upfront:
Ergonomic doesn’t always mean comfortable – especially at first.

If your body has gotten used to poor posture, adjusting to a proper setup might feel awkward—or even a little uncomfortable—at first. But that’s part of the process. Give your body time to adapt. Long-term, it’s absolutely worth it.

3. Get up every hour

Make it a habit to move around at least once every hour. Take a quick walk down the hall, head up and down the stairs, or refill your water bottle- anything to get your body moving. As they say, motion is lotion!

It’s so easy to get locked into work and forget to stand up, so I’ve set a small timer on my desktop that goes off every hour as a reminder. One little trick I’ve found helpful is using a small water bottle—this way, I have to get up and refill it more often.

IMAGE: FLOWATER

I also try to take the stairs whenever I can and make it a point to pace around while I’m on calls. These small movements really add up and help sneak in more steps throughout the day.

And no matter how packed my schedule gets, I always try to squeeze in a 20-minute walk around the block at the end of the day. It’s my time to unwind and catch up on my favorite Russian podcast—total win-win.

4. Stop crossing your legs

That comfy position? It’s quietly messing with your spine.

I know it feels comfortable, but it’s doing your body zero favors. Crossing your legs can subtly twist your pelvis, throw your hips out of alignment, and over time, lead to imbalances in your lower back and posture.

IMAGE: KABOOMPICS

Extra tip: if you’re sitting with a wallet, phone, or anything bulky in your back pocket- ditch it. Sitting on even a slightly uneven surface (like a thick wallet) tilts your pelvis and messes with your spinal alignment. It’s a super common cause of back pain, especially for men, and one of those sneaky habits that’s easy to fix.

Bonus bonus tip: If you find yourself constantly crossing your legs, it might be a sign your chair or seating position isn’t fully supporting you. Make sure your feet are flat on the floor (use a footrest if needed), and your knees are at about a 90-degree angle. Comfort and alignment can coexist- you don’t have to choose one over the other!

5. Try seated posture resets

Even with the best chair and desk setup, it’s way too easy to slide into slouch mode without even noticing. I’ve started doing quick “posture resets” a few times a day- they only take about 10 seconds but make a big difference.

One simple trick I use: I draw a small letter “P” on the back of my hand. Every time I catch a glimpse of it, it reminds me to check in with my posture.

IMAGE: SPACE COAST ORTHOEPDICS

Here’s my go-to reset:

• Scoot your hips all the way back in your chair
• Stack your shoulders directly above your hips
• Gently tuck your chin so your ears align with your shoulders
• Let your arms rest naturally and relax your hands

That’s it! Super simple, but surprisingly effective.

I like to pair it with a deep breath and a quick visual break. I look at something about 20 metres away for 20 seconds to reset my eyes- usually my cat, who always hangs out nearby but just out of reach *sigh*.

Conclusion

Back pain doesn’t have to be an inevitable part of office life—or spending long hours on the computer. With just a few small, intentional habits built into your day, you can significantly reduce strain on your body and protect your spine in the long run.

Whether it’s standing up once an hour, adjusting your workspace, or simply stretching five minutes a day, consistency is key. These changes don’t need to be drastic to be effective- they just need to be done regularly.

Start with one or two of the habits that feel most doable for you, and build from there. Your future self (and your back) will thank you.