Desk Ergonomics and Lower Back Protection

Reviewed by Dr. Kshitij Chaudhary, Last reviewed October 2026

Sitting is not harmful in itself. The trouble starts when you sit still and slouched for hours. This is a sample programme to set up your desk and move through your working day. It does not replace an individual plan from your doctor or physiotherapist.

Why does sitting strain your lower back?

Sitting loads your discs more than standing does, and slouching loads them more still. When you slump, your lower back loses its natural inward curve and the front of each disc takes the pressure. Long, still sitting also lets your deep core muscles switch off, so your discs and ligaments do the work your muscles should be doing.

Movement breaks fix much of this. They let your discs take up fluid again and wake your muscles up.

Before you start

• Check with your doctor or physiotherapist first if you have had back surgery, have leg pain, numbness or weakness, or are unsure.
• Move gently. Mild stretch or tiredness is normal. Sharp or worsening pain is not.
• If you have a slipped disc with pain running down your leg, skip the forward-bending stretches (Exercises 3 and 4) and ask your doctor first.

Step 1: Set up your desk

1. Seat height. Adjust your chair so your feet rest flat on the floor, with hips and knees at about a right angle and thighs level. Sit evenly on both hips. Use a firm footrest if your feet do not reach.
2. Lower back support. Place your chair's lumbar support, or a firm rolled towel, in the small of your back. It should keep a gentle inward curve and stop your pelvis rolling backwards.
3. Armrests. Set them so your elbows rest at a right angle with shoulders relaxed.
4. Screen. Place it straight in front of you, at arm's length. The top third of the screen sits at eye level. This keeps your head from drifting forward and strains your neck less. The neck exercises help if your neck already aches.
5. Keyboard and mouse. Keep them near the front edge of the desk so your upper arms hang beside your body. Reaching forward rounds your shoulders and upper back.

Step 2: Move through your day

• Change position every 20 to 30 minutes. Set a phone reminder.
• Take a 30 to 60 second break every half hour. Stand up, walk a few steps and stretch.
• Turn with your chair. Do not twist your lower back while seated. Swivel the chair or shift your feet so your head, chest and hips turn together.

Sit down and stand up with a hip hinge

Stops you rounding your lower back every time you get up.

1. Stand in front of your chair with feet hip-width apart.
2. Gently tighten your lower tummy.
3. Push your hips back, as if closing a door with your bottom. Keep your back straight.
4. Lower yourself onto the chair. To stand, do the same in reverse.

Every time you sit down or stand up.

Step 3: Stretch at your desk

Exercise 1: Standing back extension

Eases the stiffness that builds up after long sitting.

1. Stand with feet shoulder-width apart.
2. Place your hands on your lower back, fingers pointing backwards.
3. Gently arch backwards, pushing your hips slightly forward. Stay in a comfortable range.
4. Return to upright.

5 to 10 slow repetitions, every 1 to 2 hours.

If you have had back surgery, ask your surgeon before doing this one.

Exercise 2: Seated pelvic rocks

Helps you find your neutral spine and wakes up your deep core.

1. Sit near the front edge of your chair with feet flat and hands on your thighs.
2. Roll your pelvis backwards to flatten your lower back.
3. Roll it forwards to arch your lower back.
4. Ease back to the middle. This halfway position is your neutral spine.

10 smooth repetitions.

Exercise 3: Seated hamstring stretch

Loosens the back of your thigh, which pulls on your pelvis when it is tight.

1. Sit on the front edge of your chair.
2. Stretch one leg out in front, heel on the floor, toes pointing up.
3. Keep your chest lifted and your back straight.
4. Hinge forward from your hips until you feel a mild stretch behind your thigh. Do not round your lower back.

Hold 15 to 30 seconds on each leg. Repeat 2 to 3 times.

Exercise 4: Seated figure-4 stretch

Releases the buttock and outer hip.

1. Sit tall with feet flat on the floor.
2. Cross your right ankle over your left knee.
3. Keep your back flat and hinge forward from your hips until you feel a stretch across your right buttock.
4. Repeat on the other side.

Hold 15 to 30 seconds on each side. Repeat 2 to 3 times.

What should you avoid?

• Sitting still for more than 30 minutes.
• Rounding your lower back as you sit down or get up.
• Twisting your lower back while seated.
• Reaching forward for your keyboard or mouse.
• Pushing a stretch into pain.

How soon will you see benefits?

Many people notice less stiffness within a few weeks of a better set-up and regular breaks. No set-up can promise a life without back pain. See common myths about low back pain and The Back Pain Guide for the bigger picture.

Do you need a special chair?

No. Adjust the chair you have. A rolled towel, a footrest and a few minutes of setting up do most of the work.

Can you do these after a slipped disc or surgery?

Many people can, but ask your surgeon or physiotherapist when to start. After surgery, your rehab plan sets sitting limits for the early weeks. See rehab after lumbar discectomy. To learn about the condition, read herniated disc.

What else helps?

Add the Brügger's relief position and the office stretches for your neck and shoulders. Build your deep muscles with the core exercises, then move on to the spine conditioning programme.

When should you see a doctor?

See your doctor if:

• back pain or leg pain keeps getting worse
• you have new numbness, tingling or weakness in a leg
• pain does not change with position or rest, or wakes you at night
• there is no improvement after 4 to 6 weeks of regular breaks and a corrected set-up

Go to the emergency department straight away if you lose bladder or bowel control, or feel numb around your private parts.