How to Stay Energized and Reduce Back Pain in the Office

Office workers spend an average of 1,700 hours a year in front of a computer screen—which means many of us sit for that long as well. Sitting in a static position or using a chair that doesn’t support your body properly can lead to back pain or worsen existing discomfort.

To help you feel better, work comfortably, and stay energized throughout your day, here are five simple tips you can start using right away.

1. Set Up Your Desk Ergonomically

A proper workstation setup can dramatically reduce back and neck pain.

Here are the basics:

• Sit as close to your desk as possible.

• Keep your arms at a 90-degree angle or slightly less.

• Make sure your feet rest flat on the floor.

• Leave about two inches of space behind your knees to support circulation.

• Position your monitor so your eyes naturally look into the top 10% of the screen.

• Support your lower back with good lumbar padding so you’re not hunching.

A few small adjustments can provide major relief.

2. Take Regular Breaks & Stretch Throughout the Day

Your body isn’t meant to sit still for hours at a time.

Try doing quick stretches every 60 minutes:

• Shoulder rolls

• Neck stretches (bringing each ear toward each shoulder)

• Seated forward folds to ease lower back tension

• Standing leg stretches to re-energize your muscles

Getting out of your chair regularly helps reduce stiffness and keeps blood flowing.

3. Eat Healthy Snacks & Balanced Meals

Your food choices directly affect your energy levels—and your stress levels.

Many office vending machine snacks are high in sugar, salt, and preservatives, which can drain your energy and make you feel sluggish.

Try packing simple, nutritious snacks such as:

• Celery or apples with peanut butter

• Carrots or cucumbers with hummus

• Cheese and whole-grain crackers

Pairing healthy eating with stretching and movement will help you feel alert and avoid the temptation of quick sugar or caffeine fixes.

4. Make Exercise a Priority

Strong muscles support a strong spine.

Exercise doesn’t need to be complicated or time-consuming:

• Take a 20–30 minute walk most days of the week.

• Try a new activity—yoga, swimming, dance, tennis—anything that gets you moving.

• Focus on consistency rather than intensity.

Regular movement boosts flexibility, strengthens your core, and reduces the likelihood of back pain.

5. Get a Massage

Massage therapy is an excellent way to unwind, release tension, and support muscle health. If you’re dealing with chronic tightness or discomfort from sitting, massage can help you feel renewed.

At Wright Spa, we offer corporate chair massage, bringing relaxation directly to your office. You can take a break, recharge, and return to work feeling refreshed.

Feel Better, Work Better

We hope these tips help you ease back pain, increase your energy, and feel your best throughout the workday.

If you’d like to learn more about our corporate chair massage services—and how we can bring wellness directly to your workplace—please explore our packages or contact us today.