Small Changes, Big Relief for Your Lower Back

Does your lower back feel sore and tense every day, to the point where even a simple backward stretch can be uncomfortable? Many office workers face stiffness or discomfort in the lower back, often caused by poor posture, prolonged sitting, or lack of movement.

The good news is that small adjustments to your work desk can bring surprisingly big relief. Let us look at a few things you can do to set it (up)right!

1. Rethink Your Chair Setup and Screen Height

Start by adjusting your chair to support your natural spinal curve. Set the height so your feet rest flat on the floor and your knees are about level with your hips. If your chair does not offer lumbar support, use a cushion or a rolled-up towel to support your lower back.

Position your monitor at eye level to avoid leaning forward, which can strain both your upper and lower back. You can use a laptop stand, a stack of books or an adjustable monitor arm to achieve the right height.

2. Move Every 30 Minutes

Your spine loves movement. Aim to stand, stretch or take a quick walk every 30 minutes. Even a 2-minute loop around your office floor or some light stretching next to your desk can boost circulation and ease muscle tension.

3. Stay Hydrated Dehydrated spinal discs can stiffen up.

Keep a water bottle nearby and sip regularly throughout the day. It is one of the simplest ways to support your joints and tissues.

Lower back pain does not have to be part of your daily routine. A quick break to Killiney Kopitiam (#B3-01/02) for a cup of teh peng or two soft-boiled eggs might do more good for your back than you expect. After all, why not treat your tummy and your back at the same time?