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Back and spine guide

Desk Work and Your Back

Workplace guidance says that sitting still or holding one posture for long periods is unhealthy, even if the posture is good. This guide goes through four scenes in a day. It is general education, not a diagnosis or a plan for your back.

Woman typing at a desk, seen from the side.

A day of changing position

  1. 01SeatedSeated work
  2. 02StandingStanding call
  3. 03MovingShort walk
  4. 04At homeEvening at home
  1. Woman seated at a desk, typing with a mug and notebook nearby.

    Scene 1

    Seated work

    • Aim for a comfortable position, with your joints naturally aligned.
    • Make sure your back is fully supported.
    • Make small adjustments instead of staying in one position.
  2. Woman standing beside her desk, talking on the phone.

    Scene 2

    Standing call

    • Do some tasks standing, such as a phone call.
    • Standing still is holding one posture too, so the idea is to change position, not to find one standing posture to hold.
  3. Woman walking down a bright office hallway.

    Scene 3

    Short walk

    • Stand and walk for a few minutes, periodically.
    • Changing between sitting, standing and walking is the point, not any one of them.
  4. Woman reading a book on the couch in the evening.

    Scene 4

    Evening at home

    • Positions at home count as well as positions at work. A Physical Therapy evaluation reviews the activities you do at work, at home and in sport.
    • If a position at home or at work keeps bringing on symptoms, note it down to mention at your evaluation.

When this is not enough

If symptoms keep coming back or get in the way of daily tasks, an evaluation can look at how you move and what you do at work and at home. Shanti offers ergonomic evaluation and training at both clinics.

When to get medical care first

See the full safety checklist

Go to an emergency department right away if back pain comes with:

  • loss of bowel or bladder control; or
  • numbness in the groin or inner thigh.

Contact a medical professional if:

  • the pain follows an injury; or
  • MedlinePlus advises contacting a provider if back pain is severe or has not improved after 3 days.

If you are unsure what is causing your symptoms, ask a medical professional. Information online is not a diagnosis.

Related reading

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