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Top Tips to Improve Back Posture at a Desk to Avoid Back Issues

We don’t always think about the way we sit, but one of the most common causes of back pain is poor posture. This is especially apparent in people who spend a lot of time sat at a desk for study or work purposes. Poor posture can become habit, and puts strain on the back, particularly the lumbar region. Pulled muscles, ligaments and tendons frequently occur due to bad back posture, and repetitive strain on the spinal column causes structural changes to occur which can put it out of alignment. After a time, this may result in issues such as constricted nerves and herniated discs.

Now whilst most of us cannot really avoid sitting for long periods because of work and study commitments, here are some helpful tips which should help to prevent those gruelling aches and pains. They will also help you to avoid more serious complications occurring in the future:

  • To have good posture each part of the body must be aligned correctly in relation to the other parts of the body. When sitting in an office chair try to keep your back straight. To do this correctly place your feet flat on the floor and picture trying to keep your ears, shoulders and hips aligned in one straight vertical line. Eventually you will want to alter this position, as any position if held for too long can be tiring. Try sitting forward with a straight back or resting your back against the back of the office chair.


  • Avoid sitting with crossed legs or with a rounded back and hunched shoulders, as these positions unbalance the spine and weaken the muscles.


  • Do not spend too long seated in one position. Change positions frequently, stretch and get up and move around, or even take a short walk if possible.


  • Use adjustable Ergonomic Chairs which are designed to provide superior support to the back. They are able to be adjusted to fit the specific proportions of your body. Many Ergonomic Chairs have an inbuilt lumbar support which helps to maintain the lumbar region’s natural forward curve.


  • Use props such as a lumbar support, footrest or even a pillow or cushion to help support the back when seated in a regular chair.


  • Taking regular aerobic exercise, such as swimming, walking, running, and cycling, helps the body to stay fit and strengthens the muscles, which can help improve everyday posture. Taking yoga or pilates classes may help to strengthen and tone the body.



Remember it is normal to experience some back pain from time to time. However, if it is frequently occurring and you are finding it difficult to cope, you should seek advice from your Healthcare Practitioner.

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