According to studies, the rate at which workers are succumbing to back pain at a younger age than ever before is astounding. This is attributed to a sedentary lifestyle and poor work strategies.

Sitting has been compared to smoking because it is affecting more and more people each day regardless of age, gender or race.

If you watch television, you realize that barely a week passes by without warning from health experts on the effects of our sedentary lifestyle. If you spend your day at the desk in front of a computer monitor, you are looking at a high possibility of suffering from back pain and other related illnesses.

The experts are worried that they are seeing the incidence of back pain spiking in 30-something men and women. The average age for someone to visit the chiropractor because of back pain has significantly fallen to 37 years, a huge change from the average age several years ago.

So, how can you lead a healthy office life, and get out of the risk group for back pain?

Change the Seating Position

One of the major causes of back pain is poor posture. You need to try and make small but significant adjustments to the sitting position so that you remove some strain from your back. You can do this if you understand the best sitting posture. After you appreciate the posture, the next step is to get an ergonomic chair.

The ergonomic chair is designed with your comfort and proper posture in mind. It comes with a lot of features geared to forcing your body into the right posture. With the right posture comes less weight being exerted on the vulnerable parts of your body including the neck and the spine.

Look Away from the Screen

The fixated look at the screen leads not only to a strain on your eyes but to your neck as well. Neck pain can radiate to the upper part of the back and can become worse if you don’t do anything about it.

This is the perfect excuse, even when you are overloaded with deadlines, to look off into the distance every now and then. It is the protocol that you look off into the distance every 20 minutes for at least 20 seconds at a time. This releases the strain in the neck muscles.


Decompression is all about releasing the strain that has built in the muscle over time. You can opt for exercise and stretches, but these work up to a certain point – you might need to do more.

One of the things that can make the decompression work is the use of an inversion table. If the office already doesn’t have one, then you can suggest to the supervisor to look at the reviews on Free Your Spine to get one that suits your office or department.


Exercising in the office doesn’t need to involve a treadmill or jogging – it is as simple as performing simple stretches at the desk that target your back. You can also get up and take a walk to make the blood to flow.

You don’t have to walk several blocks – just a stroll to another cubicle or the restroom releases the tension that has built up all day.

You can also do some leg raises under the desk, bum clenches and arm raises. These exercises help get the blood flowing while you are still at the desk typing away.

Final Thoughts

Make sure the office environment is properly set up for you to work properly without the nagging pain in the back and neck.