Sitting with back pain is its own challenge.
Back pain is one of the most common complaints among adults, especially those who sit for long stretches at work. Sitting for hours while dealing with back pain does more than create discomfort, it gets in the way of getting things done. The usual advice is to sit up straight and maintain the natural curve of the spine, but most people are not quite sure how to actually do that.
Give your lower back real support.
An adjustable chair with lower back support is ideal. If one is not available, placing a pillow between your back and the chair works as a substitute, and that same pillow can hold an ice pack when pain flares up. Adjust your chair to a height that reduces strain: a good check is whether your elbows sit close to your body and form an L-shape at the joint, and whether your wrists and forearms stay straight while typing.
Keep your feet flat and your setup within reach.
Once your chair height is set, your feet should rest flat on the ground, which helps keep your back in a neutral position. A footrest can provide additional support if your feet do not reach comfortably. Avoid crossing your legs, since it pulls your body out of an optimal position and can add to sitting discomfort. Arrange your workspace so your computer and everything you regularly reach for stays within arm's length; this keeps you from having to contort your head and neck to work, which helps prevent and relieve back pain.
Build movement into your day.
Sitting for long periods produces an aching back, which is why regular breaks matter. Schedule short breaks throughout the day: a five-minute walk, or simply standing to realign your body before sitting back down. When you stand, gently squeeze your glutes for ten seconds, keep your stomach engaged, roll your shoulders back, and then let them relax. These small movements activate muscles that otherwise get no work while you sit.
These strategies can help most people with back pain sit more comfortably and stay productive, but the best guidance for a more serious back issue still comes from a physical therapist.