When you work a desk job, you are more likely to experience back pain because you spend the day sitting at a desk staring at a screen. In fact, back pain is one of the most common reasons that people miss work and it’s the leading cause of workplace disability. Back pain, whether it is a dull ache or it feels like you’re being stabbed with knives, makes it difficult to focus on work. Some studies even show that back pain can make it harder to make a decision and it can take a major toll on your motivation. Follow these tips to take care of your spine at work and prevent that pesky back pain.

Ergonomics

Ergonomics is the science of making products that are designed for efficiency and comfort in the workplace. Ergonomics has five main aspects, including safety, comfort, ease of use, productivity/performance, and aesthetic. Ergonomics is designed to make you comfortable so that you perform optimally at work. It also helps prevent fatigue. Guidelines for an ergonomic desk space include perfectly positioning your keyboard and your monitor so you aren’t craning your neck or reaching too far, and adjusting your chair so you don’t slouch. It’s all about putting you in a comfortable position in which you aren’t putting excess strain on the body.

Part of ergonomics means you might need to invest in some new office supplies, like an ergonomic chair or a standing desk.

Posture

If you’re experiencing back pain at work, it may be because you aren’t practicing good posture. You should sit up straight with your feet flat on the floor at a 90-degree angle and with your shoulders back and your spine straight. Your chair should support your lower back and be adjusted so that your feet meet the floor. Do not sit on a wallet or smartphone, as it can cause your hips to be out of alignment.

Movement

One of the reasons you may be experiencing back pain at work is because of inactivity. Not moving much can cause stiffness and tension. It’s important to switch your seated position every thirty minutes or get up to walk around and stretch as much as you can. Reaching toward the ceiling and touching your toes about once an hour can do your body a world of wonders. You may also want to try basic seated stretches throughout the day or desk yoga.

Strength Training and Walking

Believe it or not, your work routine can also play a role in how your back feels at work. Doing core exercises a few times a week will build your back and abdominal muscles. Strengthening your core can both alleviate and prevent back pain.

After you’ve spent the whole day sitting at work, it’s good practice to go home and go for a walk or get moving in another way. Give your spine a change in position.

There are other factors that may also contribute to poor spine health that you can’t necessarily control—like weight, age, or genetics—but it’s important to know that they may be playing a role in your back pain. If you’ve implemented these tips and you’re still noticing back pain, it may be time to visit the chiropractor.