Back pain is a common problem faced by people with desk jobs who sit for long hours. Here are some tips to help avoid back pain:

Sit correctly: Use a chair with proper back support and adjust the height so that your feet are flat on the floor. Keep your shoulders relaxed and your spine in a neutral position.

Take frequent breaks: Take a break every 30 minutes to stand up, stretch, and walk around for a few minutes. This will help relieve the pressure on your back and improve blood circulation.

Exercise regularly: Exercise is important for overall health and can help prevent back pain. Incorporate exercises that strengthen your back muscles and improve your posture, such as yoga or Pilates.

Maintain good posture: Avoid slouching or hunching over your desk. Keep your shoulders back and your chest out to maintain good posture.

Use an ergonomic setup: Invest in a standing desk or an ergonomic chair that provides proper support for your back. Consider using a footrest or lumbar support pillow to alleviate pressure on your lower back.

Adjust your computer screen: Ensure that your computer screen is at eye level to avoid straining your neck and upper back muscles.

Stay hydrated: Drinking plenty of water throughout the day can help prevent back pain by keeping your muscles and joints hydrated.

By following these tips, you can help prevent back pain and stay healthy and comfortable at work. If you are experiencing persistent back pain, it's important to consult with a healthcare professional for an accurate diagnosis and treatment plan.