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How many hours do you sit in front of the screen daily? If it’s more than 6 hours, your back is in danger. Back pain has become a disease of the era due to prolonged sitting, but the good news is that it usually disappears with simple changes in your sitting habits. In this article, we’ll give you 5 practical tips to protect your back while sitting.

Why does your back get tired?

The body is not designed to sit for long hours. Incorrect sitting posture causes pressure on the spine, especially the lumbar vertebrae. Over time, the pressure turns into chronic back, neck, and shoulder pain.

The two main causes of back pain are: a chair that does not support the lower back, and leaning forward to see the screen. Solving these two problems is easier than you think.

5 Golden Tips for Healthy Sitting

  1. Adjust the chair height: Your feet should touch the ground flat, and your knees should be at a 90-degree angle. If the chair is too high, use a footrest.
  2. Support your lower back: Use a small pillow or a folded towel behind your lower back. This maintains the natural curvature of the spine and reduces pressure.
  3. Screen in front of your eyes: The top edge of the screen should be at eye level or slightly lower. Keep the screen at arm’s length so you have to lean back.
  4. Take a break every hour: Follow the 45-15 rule: every 45 minutes of sitting, stand up and walk for 5 minutes. Even if it’s just to get water, this will relieve your spine.
  5. Rest properly: If possible, invest in an ergonomic office chair. It’s not expensive — there are excellent options from 300 to 800 riyals that support your back and distribute your weight correctly.

Light Exercises at Your Desk

You don’t need a gym. Try these simple movements:

  • Roll your shoulders back 10 times
  • Stretch your neck up and to the right for 15 seconds
  • Stand up and stretch your arms above your head as if you’re going to touch the ceiling

Conclusion

Your back health starts with your sitting posture. Simple adjustments — such as adjusting the chair height, supporting your lower back, and taking breaks — can get rid of back pain forever. Start today and you’ll feel the difference within a week.

💡 Tip: If back pain persists despite these tips, consult a physical therapist. Early diagnosis saves you time and effort.