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How Can I Fix My Back Pain From Sitting at My Desk All Day? | Guide to Chair Ergonomics

Do you find yourself feeling “stiff” after a day of sitting at your desk? Do you experience back pain that won’t go away despite taking breaks throughout the day? Sitting for long periods of time can be tough on your body, but there are ways to keep your back healthy and free from strain while being productive. In this blog post, we’ll explore some tips and tricks that will help ease your aches and pains caused by sitting at a desk all day – so you can stay comfortable while getting work done!

As general rule, to alleviate back pain from sitting at a desk, adjust your chair for lower back support, take frequent breaks to stretch and move around, maintain good posture, exercise regularly, use proper ergonomics, consider a standing desk, and seek professional help if necessary.

Let me guide you through the best way to sit free of back discomfort. For over 30 years, I’ve been practicing chiropractic, and during that time, I’ve also trained as an ergonomist. I have a published book on posture, spoke on this subject on national tv, and have engineered several solutions to help people achieve better posture and comfort while sitting. In addition, I ran a successful Kickstarter campaign to fund the development of a set of ergonomic seat cushions. With all this experience and expertise, I’m confident I can offer some excellent advice that can help reduce or even eliminate your symptoms.

Lower Back Pain From Sitting Too Much: A Chiropractor’s Guide to Exercises and Relief

As a chiropractor with years of experience treating patients suffering from various back issues, I have seen firsthand how sitting for extended periods can lead to lower back pain. This discomfort can be debilitating and significantly impact your daily life. In this blog post, I will share my insights and recommendations on how to alleviate and prevent lower back pain caused by excessive sitting.

How You Can Hurt the Lower Back Pain From Sitting Too Much | Desk Chair | Back Support

  • Hurt Prevention: In my practice, I always emphasize the importance of regular physical therapy exercises to alleviate lower back pain caused by sitting too much. Stretching and strengthening the back muscles can provide significant relief, and I have witnessed patients experiencing improvement after incorporating these exercises into their daily routines.
  • Sit with Proper Back Support: As a chiropractor, I know that choosing a desk chair with adequate seating or lumbar support is crucial in reducing back pain. I often advise patients to adjust the height and angle of their chairs to maintain a proper sitting posture, thus preventing back strain.
  • Reduce Back Pain through Exercise: I highly recommend incorporating exercises like pelvic tilts, seated leg lifts, and seated hamstring stretches into your daily routine. These exercises help keep your lower back muscles flexible and strong, reducing the likelihood of experiencing pain.








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Lower Back Pain From Sitting at Desk | How to Sit in Your Chair

  • Prevent Back Pain with Ergonomic Setup: A key factor in reducing the risk of lower back pain is having an ergonomic desk setup. As a chiropractor, I often help patients position their monitor, keyboard, and mouse correctly to maintain a neutral spine position, minimizing strain on the lower back.
  • Support Your Lower Back: I suggest using a lumbar roll or cushion to provide additional back support while sitting at your desk. This simple addition helps maintain the natural curve of your lower back and prevents strain.
  • Physical Therapy for Relief: Incorporating lower back stretches and strengthening exercises into your daily routine can make a significant difference in your overall back health. Consult with a physical therapist or chiropractor, like myself, for personalized recommendations based on your specific needs.

Upper Back Pain Sitting at Desk

  • Maintain Good Posture: One of the most important tips I give to my patients is to practice sitting with a straight back and relaxed shoulders to prevent upper back pain. Engaging your core muscles and avoiding slouching or hunching over your desk is crucial for maintaining proper posture.
  • Desk Chair Adjustments: It’s essential to select a chair with proper upper back support and adjust the height and armrests to promote a comfortable sitting position. As a chiropractor, I have seen the positive impact these adjustments can have on patients’ upper back pain.
  • Physical Therapy Exercises: To alleviate pain and promote overall back health, I recommend implementing exercises targeting the upper back and shoulders, such as shoulder blade squeezes, seated twists, and neck stretches.

Lower Back Pain From Sitting Too Long

  • Take Regular Breaks: I always advise my patients to stand up and move around every 30 minutes to prevent back pain caused by sitting for extended periods. Incorporate stretching and walking breaks into your daily routine to keep your back in good shape.
  • Strengthen Your Core: Engaging in core-strengthening exercises like planks and bridges can improve your posture and reduce pressure on your lower back. As a chiropractor, I can attest to the positive effects of a strong core on overall back health.
  • Seek Physical Therapy: A physical therapist or chiropractor can evaluate your specific situation and recommend targeted exercises to help alleviate lower back pain from sitting too long.

Middle Back Pain From Sitting at Desk

  • Promote Proper Posture: To prevent middle back pain, it’s crucial to keep your back straight and shoulders relaxed while sitting at your desk. Ensure your feet are flat on the floor, and your knees are bent at a 90-degree angle. Maintaining proper posture can significantly reduce the strain on your middle back.
  • Optimize Desk Setup: Adjusting your workspace to maintain a comfortable and ergonomically friendly environment is essential for preventing middle back pain. This includes positioning your monitor, keyboard, and mouse to minimize strain on your middle back. As a chiropractor, I have helped many patients make these adjustments to improve their comfort while working.
  • Incorporate Physical Therapy Exercises: Performing exercises such as seated cat-cow stretches and seated torso twists can alleviate middle back pain and improve overall back health. Consult with a physical therapist or chiropractor for a personalized exercise plan that caters to your specific needs and condition.

Common Causes of Back Pain from Sitting All Day

Poor posture

Poor posture is one of the leading causes of back pain for those who sit at a desk all day. Slouching, hunching over, and leaning forward can put unnecessary strain on your spine, leading to discomfort and long-term issues.

Inadequate lumbar support

Many office chairs lack proper lumbar support, which can contribute to lower back pain. When your lower back isn’t supported, it’s more challenging to maintain good posture throughout the day.

Prolonged sitting

Sitting for extended periods without breaks can lead to muscle stiffness and pain. Our bodies are not designed to remain in one position for hours on end, and doing so can exacerbate existing back issues or create new ones.

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Axial Designs® Best Seat Cushion for Back Support


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Best Seat Cushion for Back SupportAxial Ergonomic Seat Cushion® | Seat Chair Wedge

Best Seat Cushion for Back Support

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Product Name Axial Designs™ Seat Cushion
Price $149
Warranty 1 Year
Type Posture Wedge
Top Layer 100% Natural Latex (Molded)
Bottom Layer High-Density Foam
Top Material Isometric Grippy Vegan Leather
Bottom Material Non-Slip Material
Side Material 3D Breathable Fabric

Creating an Ergonomic Workspace

Choosing the right chair to prevent back pain | Reduce back pain

Selecting an ergonomic chair that provides adequate lumbar support and encourages proper posture is essential for preventing back pain. Look for a chair with adjustable height, backrest, and armrests to customize it to your body.

Proper desk setup

Your desk should be set up to promote a neutral posture. Keep your keyboard and mouse within easy reach, and use a document holder if necessary to avoid craning your neck.

Monitor positioning

Position your monitor at eye level to prevent unnecessary strain on your neck and upper back. If you use a laptop, consider using a separate monitor or laptop stand to achieve the correct height.

I’ve written a complete hands-on review about the best sitting position for back pain, and here is what I tested best with my back pain patients.

Exercises and Stretches to Alleviate Back Pain | Physical Therapy

Seated spinal twist

A seated spinal twist can help relieve tension in your lower back. Sit up straight in your chair, cross your right leg over your left, and gently twist your torso to the right. Hold for a few seconds and then switch sides.

Cat-cow stretch

This yoga-inspired stretch can help alleviate pain in your upper and lower back. Begin on all fours, arch your back as you inhale, and round it as you.

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Back pain caused by sitting all day can be very debilitating in the short and long term. Taking regular breaks, getting up and moving around, stretching and exercise, and making modifications to your workspace should help reduce back pain from sitting at your desk for too long. While you may be tempted to stay sedentary throughout the day because of pain, it’s important to listen to your body and take restorative action when necessary. It’s also a good idea to speak with your doctor about the best course of action for addressing your back pain. Remember that being proactive and making healthy changes now will ensure that you remain active and productive without having to suffer through unnecessary discomfort later. Ultimately, taking control of your back health is a necessary step toward enjoying a happy, energetic lifestyle.

**As a service to our readers, Axial Chairs provides access to our library of archived content. Please note the date of the last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

Medical Disclaimer: This website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition.

Product Disclaimer: The seat cushion is designed by a chiropractor, but results may vary and are not guaranteed. The product is not intended to diagnose, treat, or cure any medical condition.


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Dr Lawrence Woods DC

Dr Lawrence Woods DC


My goal is to create the highest quality ergonomic office chairs and accessories for unmatched comfort.

With 30 years of spinal healthcare experience in Ireland as a chiropractor, I learned the value of high-quality sitting for living a happy and healthy life.

I have a Chiropractic Degree from Life Chiropractic College West and I am NBCE Physiotherapy certified.


Dr Lawrence Woods

My goal is to create the highest quality ergonomic office chairs and accessories for unmatched comfort. With 30 years of spinal healthcare experience as a chiropractor, I learned the value of high-quality sleep for living a happy and healthy life. I have a Chiropractic Degree from Life Chiropractic College West and am NBCE Physiotherapy certified.

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