There are so many things that worry millions of people working at desk job every day. Sitting in a static posture for a prolonged period of time can cause low back pain or worsen the back pain if you already have one. From back pain and neck pain to blood flow and respiration, a bad posture can have adverse effects on your physical well-being. A bad posture affects your back, shoulders, arms, and legs, plus it puts a considerable amount of pressure on your back muscles and spinal discs which results in further back problems. Prolonged sitting habits can have a great impact on how you live and how you feel every single day.


A back pain (or a backache) can be very miserable if you spend a considerable amount of your time just sitting at your office chair and staring at your computer screen. A desk job obviously requires you to spend more time sitting at your desk than you do at anything else. Apart from all the nasty stuff like eyestrain, back pain, shoulder pain, arm pain, wrist pain, and neck pain that prolonged sitting behavior might do to your health, it may actually cut years off your life.

Slouching doesn’t always cause discomfort, but when repeated over a significant course of time this static posture can place strain on already sensitive muscles and soft tissues. This strain may increase tension in the muscles, which may further cause terrible pain. So always get into the habit of sitting properly in your chair – no matter if you’re working or not. You may not get the desired results initially because your muscles are not used to support you in the correct posture. The human body is designed for movement – not sitting around in a static posture.

Although, you may not completely control your daily actions considering the short-term health benefits of using a posture brace, you can try to avoid a few common mistakes to attain a better posture while sitting.

Mistake #1 Sitting for extended period of time

Businessman With Backache - Isolated

Though your job requires prolonged seating posture, desk jobs have been getting a lot of attention lately for their contribution to health related problems, and you can add back problems to the list of long-term effects. Because just like most people, you often hunch over your workstation or desk as you work, things can get even worse, affecting almost everything from your neck and shoulders all the way to your hips.

The static posture doesn’t end with the job either. Studies suggest most of the people tend to assume the same seating posture while driving as well which further adds strain to your already sensitive muscles. The best defense against this posture is to incorporate more movement into your days and focus more on correct posture while sitting. This might take some getting used to, but your body will be rewarded with a lot less pain in the long-term.

Mistake #2: Ignoring your pain for too long


When you sit in a static posture for a prolonged state of time, you’re bound to hurt your muscles, especially your back. And a back pain strikes just about everyone at some point in their lives, but it doesn’t have to consume you. While it usually gets better within a few weeks, you would not want to make the mistake of ignoring it for too long. This posture killer can be extremely stressful, especially if your job requires you to follow a strict sitting regimen. Over time, this posture can overstretch your spinal ligaments and strain the discs, which might damage your spinal structures if ignored for a long period of time. Consult a spine specialist to get a diagnosis and an effective treatment plan, which may include exercises, massage therapy, or a session with a physical therapist, if necessary.

Mistake #3 Slouching in the chair for extended period


Although, slouching in the chair doesn’t always cause discomfort but sitting in a static posture for a prolonged state of time can place strain on your muscles and soft tissues which can result in increased tension in the muscles, resulting in awful pain. Having a weak feet can make you slouch which might cause an overall collapse of support for your body. Slouching also places a little strain on your neck and shoulder muscles which get worse over time. Fortunately, there are a few exercises and strategies – such as changing your office chair or organizing your torso – that can help you undo these potential problems and keep you comfortably aligned. A little makeover of your workspace would help you maximize back support and maintain a correct posture while sitting. In addition to changing your office set-up, you should also consider shoulder, back, and core muscle training for the best results.

Mistake #4 Bending forward from your back


If your bottom tends to stick out or you have a pronounced curve in your lower back, you may prone to hyperlordosis, which is not at all a good sign. Sticking your bottom out while lifting things from the floor is considered a bad posture which can cause some serious physical problems. The muscles around your hips are the biggest and most powerful in the body, so always push your body backwards from the hips when bending forward, while keeping your weight toward the heels to trigger the muscles that protect the natural curve of your spine from ruining your posture altogether. Core and some stretching exercises, hip flexor and thigh stretches can help correct a sticking out bottom and maintain a good posture. The main idea is to keep your body perfectly aligned, thereby maintaining the spine’s natural curvature.

Mistake #5 Remaining Inactive


If you are in acute pain, a few days of rest is fine. However, lack of inactivity can in fact lead to more pain over time, so avoid staying idle for too long. The human body is designed to facilitate movements, not sitting idle for extended periods of time in a static posture.  Your goal is to remain active, so don’t just stand there – breathe deeply and do some simple stretches and movements, since your muscles need activity to pump blood and enhance circulation. Keep your back and supporting structures flexible and strong all the time, so that they can better support your spine and minimize the chance of future back pain or injuries. Your core muscles don’t get much exercise from the daily activities, so they need special attention to function properly.

Remember, back pain is different for everyone, so assess your requirements beforehand and get educated about your situation – so you have the best chance to keep your muscles strong and active. Sticking to a regular workout plan and healthy eating habits simply cannot eliminate your chances of feeling those awful aches. Eliminating just one of the above-mentioned mistakes could be the key to finally getting some relief.