An increasing amount of occupations today require us to remain seated for much of our work week. Research demonstrates there has been increased prevalence of low back pain among office workers in general and may be linked to the duration of time being seated throughout the day.

Despite several claims and investigations into finding the “perfect” posture where you can park your spine the entire day, consensus is lacking and the correct sitting posture may be dynamic and individual specific!

If it’s in your job description to sit for long periods of time, here are some recommendations to keep back pain away

Varying the way you sit throughout the day is likely to help (upright, semi-reclined, reclined)

Taking 2-5 minute standing breaks every 30 minutes and stay consistent throughout the day

Stay hydrated, get adequate sleep and maintain a healthy diet to keep your mind and body sharp (it matters more than you think!)

If back pain has been limiting your ability to do your job, address your situation with a professional. Your physical therapist or chiropractor can take the guess-work out of what exercises you should be doing to combat the negative effects of sitting, and set you up with a home exercise plan individualized to your situation.