SAMPLE POST. Placeholder text, not for publication.
Long days at a desk are one of the most common reasons people book in with back pain. This sample post uses a table, a horizontal rule and other formatting so the template can be reviewed before real articles are published.
Sitting is not the enemy
There is no single perfect posture. The problem is usually staying in one position for too long, not the position itself. Your back is built to move, and it tolerates most positions well if you change them often.
How often should you move?
The table below is a rough starting point. Adjust it to suit your work and how your back feels.
| Time at desk | What to do | How long |
|---|---|---|
| Every 30 min | Stand up and change position | 30 seconds |
| Every hour | Walk around the room or office | 2 to 3 minutes |
| Lunchtime | Go outside for a walk | 15 minutes |
| After work | Stretch or light exercise | 10 minutes |
Small changes that help
- Put your screen at eye level so you are not looking down all day
- Keep your feet flat on the floor or on a footrest
- Take phone calls standing up
- Set a reminder to move, because you will forget
When to get it checked
- The pain has lasted more than a couple of weeks.
- It spreads into your buttock or leg.
- It wakes you at night.
If your back pain is getting worse rather than better, do not wait for it to settle on its own.
How treatment can help
Hands-on treatment eases stiffness in the short term, and exercise builds the strength and movement that keep the pain away. Sports massage can also help with muscle tension from long days at a desk.
Quick checklist before your next working day
- Screen at eye level
- Reminder set to move
- Walk planned for lunchtime
Placeholder closing paragraph. Real posts would end with a short summary and a clear next step for the reader.
This article is general information, not medical advice. If you are in pain or unsure about an injury, book an assessment.
