Looking after your back during desk work

Sitting is not harmful in itself—staying in one position for hours is the problem. These habits help most people:

Set up your workspace

• Keep the screen at eye level so the neck stays relaxed
• Let your feet rest flat and your back be supported by the chair
• Keep the keyboard close so your shoulders stay loose

Move often

Stand up and walk for a minute or two every 30 to 45 minutes. Gentle shoulder rolls and a short walk are enough.

When to get checked

If back or neck pain keeps returning, spreads into the arm or leg, or wakes you at night, see a clinician for an assessment rather than relying only on self-care.