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Sitting for long hours at work can take a toll on your spine, leading to discomfort, poor posture, and even disc degeneration in the worst possible cases. If you’ve ever felt that nagging pain in your lower back after sitting for too long, you’re not alone. The good news? There are simple changes you can make to your work environment to keep your back happy and healthy.

We spoke to Dr. Venkatesh Movva, Specialist in regenerative medicine, RegenOrthoSport, Hyderabad and Dallas and he revealed some practical tips to minimize back pain and prevent long-term damage.

Choose an Ergonomic Chair

One of the best investments you can make for your health is an ergonomic chair. These chairs are designed to support your body’s natural alignment, particularly your spine.

Maintain Proper Posture

Even the best chair won’t help if you’re not sitting correctly. Proper posture is key to preventing back pain and reducing strain on your spine.

Use Foot Support

If your feet don’t comfortably reach the floor when sitting, using a footrest can make a world of difference. Footrests help align your posture by keeping your feet in the correct position, which in turn reduces the pressure on your lower back. A footrest doesn’t have to be fancy—anything that elevates your feet to the right height, like a small box or cushion, will do the job. Just make sure it’s stable and comfortable.

Stay Hydrated

You might not immediately link hydration to back pain, but staying hydrated is important for your spine health. The discs in your spine are made up mostly of water, and dehydration can cause them to lose flexibility and strength, making you more susceptible to pain and injury.

Consider a Lumbar Pillow

If your chair doesn’t have built-in lumbar support, a lumbar pillow is a simple and affordable solution. These small pillows are designed to support the natural curve of your lower back, reducing the risk of slouching and putting less strain on your spine.

Sit on an Exercise Ball

Swapping your regular chair for an exercise ball for part of the day can engage your core muscles and improve your posture. Sitting on a ball requires your body to constantly make small adjustments, which helps strengthen your back and abdominal muscles.

Take Frequent Breaks

Sitting for hours on end is one of the main causes of back pain. Taking frequent breaks to stand up, stretch, or walk around is one of the simplest and most effective ways to prevent stiffness and disc degeneration. Even short, regular breaks can make a big difference in how your back feels by the end of the day.

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