Back and joint pain: posture and exercise tips for desk workers

Hours at a desk can strain the neck, back, shoulders and knees. Most back pain is not serious and improves with simple habits, but prevention is better.

Set up your workspace so that the top of the screen is at eye level, your feet are flat on the floor, your knees are about level with your hips and your lower back is supported. Keep the keyboard close so your elbows stay bent at about 90 degrees.

Get up and move for a couple of minutes at least every 30 to 60 minutes. Walk, stretch your hips, shoulders and neck, and avoid sitting with your legs crossed for long periods. Regular activity such as brisk walking, swimming, yoga and exercises that strengthen your core and thigh muscles protect your back and knees. Keeping a healthy weight reduces the load on your joints.

When you lift something, bend your knees, keep the object close to your body and avoid twisting. For a new back strain, stay active rather than resting in bed for days. Heat or cold packs can ease discomfort.

See a doctor at once if back pain comes with weakness or numbness in the legs, loss of control of urine or stool, fever, pain after a fall or accident, unexplained weight loss or pain that wakes you at night. Do not rely on painkillers for long without medical advice.

General information, not medical advice. Please see a doctor for any health concern.