Woman wearing a white tank top exposing her collar bones and neck

Sitting All Day? Chiropractors Share Tips to Avoid Back and Neck Pain

Sitting for prolonged periods can strain the spine and lower back muscles. No wonder millions of Americans with desk jobs complain of back and neck pain. Debilitating back and neck pain can affect a person’s ability to carry out daily activities without assistance. Back pain and neck pain can stop a person from partaking in their favorite activities, leading to poor quality of life.

Improve Your Sitting Posture

Incorrect sitting posture is a common cause of back and neck pain among working professionals. Incorrect posture while sitting can stretch your spinal ligaments beyond their normal range of motion and stress your spinal disks. This results in increased pressure on their outer annulus.

Follow these tips to improve your sitting posture:

  • Your back should be straight and your shoulders back. Make sure your buttocks touch the back of your chair, and all three normal back curves are present while sitting.
  • Use a lumbar roll or a small rolled-up towel to maintain the normal curves in your back.
  • Sit at the end of your chair.
  • Distribute your body weight evenly on both your hips.
  • Be sure to keep your knees slightly higher than your hips. Avoid sitting with your legs crossed.
  • If you use a chair that rolls and pivots, turn your entire body instead of just twisting at your waist.
  • Change your sitting position every 30 minutes.

Set Up an Ergonomic Workstation

The top of your device’s screen should be at or slightly below eye level. Ensure the monitor is positioned at least 20 inches or 51 cm from your eye level. Use a chair that provides excellent support to your back and can help maintain its natural curve.

If you need additional lumbar support, place a rolled towel or pillow at the base of your back. Adjust the height of your chair, so your feet rest flat on the floor. If your desk is too low and there isn’t enough clearance for your knees, thighs, and feet under it, place boards or blocks under its legs. To maintain the correct seat height, raise your chair if your desk is too high and cannot be adjusted.

Get Chiropractic Adjustments Regularly

Chiropractic adjustments can help improve flexibility and strengthen your back and neck muscles, helping prevent painful conditions.

Many people with back pain change their gait to avoid pain, oblivious to the fact that unnatural gait will only make things worse.

Chiropractic adjustments can help reduce pain so you can maintain good posture while sitting, standing, and walking. A Des Moines chiropractor can suggest exercises that gently stretch your back and neck muscles to strengthen them.

Ascent Chiropractic is a distinguished chiropractic clinic in Des Moines, WA. We take a full-body approach to care. Our chiropractic techniques are designed to strengthen and stabilize the entire body so patients can continue to enjoy their favorite activities. To learn more, call (206) 241-3836 to speak with one of our professionals today.


17651 1st Ave S, Suite 101
Normandy Park, WA 98148

Phone: 206-241-3836
Fax: 206-241-3967


Monday 9:00 am – 6:00 pm
Tuesday 9:00 am – 6:00 pm
Wednesday 9:00 am – 6:00 pm
Thursday 9:00 am – 6:00 pm
Friday 9:00 am – 6:00 pm
Saturday Closed
Sunday Closed

Achieving Ascent Chiropractic does not happen overnight. However, through regular chiropractic adjustments and lifestyle changes your body can be stronger, more active, and pain-free. Work with us to correct the cause of your body’s dysfunction.

Area We Serve

Des Moines