10/22/2025
If you spend your day at a desk, youโve probably asked yourself why your back hurts when you sit. Sitting for long periods of time puts extra stress on your back, neck, arms, and legs and it adds significant pressure to your spinal discs and muscles. Poor posture, especially slouching, can overstretch spinal ligaments, strain discs, and lead to ongoing back or neck pain.
The good news? With the right posture and ergonomic setup, you can protect your spine and reduce pain.
-Sit close to your desk so your elbows are at a 90-degree angle.
-Keep your thighs level and feet supported (a footrest can help).
-Make sure your chair supports your lower backโavoid slouching.
-Position your computer screen at eye level to prevent neck strain.
-Use armrests to take pressure off your shoulders.
-Take movement breaks. Stand, stretch, and walk every 30 minutes.
Some people also benefit from alternatives like kneeling chairs or exercise balls, but always check with your doctor before switching if you have back issues.
No matter what chair you use, remember: staying in one position too long isnโt healthy for your spine. Regular movement keeps your joints, muscles, and ligaments flexible which helps you feel more comfortable and productive throughout the day.
Have questions about back or neck pain? Call Inland Northwest Spine at (208) 667-1376 to schedule an appointment.
