Tool #5 How to Sit Without Back Pain in Your Office.

How to Sit Without Back Pain at Your Office Desk

Working at a desk all day? Your back is probably complaining. Bob and Brad have five strategies to help—starting with how you actually sit.

The Two Problems

People typically make two mistakes:

1. C posture (slouched, rounded) instead of S posture (natural curves)

2. Staying in one position for hours without movement

Move Every 30 Minutes

Bob threw out his back in 1985 and didn't sit for a month. He's had no issues since. The lesson? Don't stand all day—just mix it up.

The rule: Every 30 minutes, stand for 15 minutes. Better yet, actually move—grab water, visit someone, step outside. Perfect posture + zero movement = still-painful back.

Back Support & Screen Setup

Lumbar support: Rounder build? Start with a rolled towel and adjust. Slimmer build (like Brad)? You might need very little. Try different options until something fits—it usually takes a few tries.

Screen height: Keep it at eye level so you don't hunch forward. Don't let the keyboard go up with it—use a wireless keyboard and keep upper arms vertical.

The Bottom Line

Movement beats perfect posture. You can sit flawlessly for eight hours and still have pain. Get a standing desk converter, add lumbar support if needed, position your screen right—but most importantly: move every 30 minutes.

Check out our full Back Pain Program for more tips.