Working from home
How to Sit Correctly to Prevent Back Pain at Work (especially from home)
When you sit upright, all your body weight is centred on the lowest three joints of your spine. This creates pressure and discomfort, making it impossible to maintain that position for more than 20 minutes.
That’s why most people start to slouch at their desks — sitting straight isn’t naturally comfortable or sustainable, especially if you work 6–8 hours a day at a computer.
The truth is simple: the only way to maintain good posture is if your chair is set up to fully support you, allowing your body to relax effortlessly while keeping your spine in its natural alignment.
Support Your Natural Curve
Your lower back has a natural inward curve that must be supported at all times.
Even if your chair isn’t ideal, you can protect your spine by using a McKenzie lumbar roll or an improvised round pillow (a rolled-up towel works perfectly). This simple adjustment maintains the lumbar curve and prevents the discs and muscles from collapsing under pressure.
Recline Slightly for Comfort
Reclining your backrest slightly — up to 45 degrees — while keeping your lower back supported is not only far more comfortable but also prevents slouching naturally.
When your chair supports your back properly, gravity helps your spine relax instead of compressing it.
Adjust Chair and Desk Distance
Once you recline into a supported posture, you might feel that you can’t reach your desk properly.
The solution is simple: move your chair closer and slide slightly under the table, resting your forearms comfortably on the desk surface.
This position allows your shoulders to relax, your wrists to stay neutral, and your spine to remain supported all day long.
In summary:
Good posture isn’t about sitting stiffly upright — it’s about setting up your chair, desk, and back support so your body can relax in perfect alignment. A properly reclined and supported sitting posture is the key to preventing back pain, fatigue, and spinal strain during long hours of office work.
Most good office chairs and car seats have built in capacity to recline and to support lower back.
Here is desktop setup in more detail:
Correct Desk Setup for a Healthy Spine
1. Backrest and Lower Back Support
Keep your backrest slightly reclined — this reduces pressure on your lower back and supports the natural curve of your spine.
If your chair doesn’t recline — get one that does. And if it lacks proper lumbar support, use a McKenzie foam roll or another lumbar cushion to support your lower back.
Remember: no lumbar support will work if your backrest is vertical and not reclined enough. Your spine must be able to relax into the chair under gravity — that’s what allows your muscles to release and pressure on the discs to drop.
2. Shoulders and Armrests
Your shoulders should feel relaxed, not elevated or tense.
Armrests must be low enough to allow your arms to hang naturally.
If your chair’s armrests prevent you from moving under the desk — lower or remove them.
If the armrests can’t be adjusted and interfere with your setup, take them off completely to suit your arm length and desk height.
3. Wrists and Keyboard Position
Your wrists should rest on the desk, supported in front of the keyboard — not suspended in the air.
Move your keyboard further back on the desk and bring your chair closer in, so your arms rest comfortably — neither reaching too far nor tucked too close to your body.
4. Leg and Eye Position
Keep your knees under the table — this ensures the correct distance to your keyboard, mouse, and monitor.
Your monitor should be about arm’s length away, with the middle of the screen at eye level.
This keeps your neck in a neutral position and prevents you from tilting your head up or down, which can strain neck and shoulder muscles.
5. Foot Support
If your feet don’t rest flat on the floor, use a footrest to keep your legs relaxed.
When your desk is slightly lower and your chair fits well under the table, you might not need a footrest — as long as your feet rest comfortably on the floor without tension.
6. Chair Height
Adjust your chair height so that all the above positions feel natural and comfortable.
Most chairs have levers and buttons to help you fine-tune your position — take a moment to explore how yours works.
A few small adjustments can make a big difference to your comfort and posture throughout the day.
7. Monitor Placement
Keep your monitor directly in front of you, not to the side.
Looking sideways creates uneven tension in the neck and shoulders and can cause twisting when reaching for the mouse.
Your monitor should always face you squarely to promote balanced posture.
8. Movement and Breaks
Take a break every 30 minutes to stretch your neck, shoulders, and back.
Even short stretches or a quick walk around the room will help prevent stiffness and improve circulation.
(Ask us for your personalised stretch guide!)
9. Phone Use
Avoid typing while holding your phone between your ear and shoulder — this creates uneven tension in your neck and upper back.
Use a hands-free device, headset, or speaker mode instead, so your shoulders can stay relaxed and your posture remains neutral.
10. Final Check
You should feel comfortable all day long.
If you don’t, review these steps, identify what feels off, and re-adjust your position at the desk.
Your body will tell you what needs attention — listen to it and make small changes until your setup feels right.
If your chair is not comfortable, improvise on the sofa or arm chair this “low back supported, shoulders relaxed, resting wrists posture”!
The Back Pain Centre – East London Chiropractic is open as usual
Lines are open for advice and recommendation daily on 02089893338