Back pain is one of the most common complaints among people who spend extended hours sitting, whether at a desk, in a car, or on the couch. Poor posture, a lack of movement, and unsupportive seating can all contribute to tension, stiffness, and pain in the upper, middle, and lower back. Fortunately, there are simple and effective strategies you can adopt to improve your posture, reduce strain on your spine, and relieve general back pain caused by sitting. Here’s how to build a back friendly sitting routine; Support a neutral spine. Sit upright with your shoulders relaxed and ears aligned with your shoulders. Avoid slouching, rounding your shoulders, or jutting your head forward. Use a lumbar support cushion or rolled-up towel at your lower back to support the natural spine curve. Proper leg and hip positioning also play a big role in your sitting posture. Keep your feet flat on the floor with your knees bent at a 90-degree angle. This lessens pressure on your lower back and muscles supporting your spine. Another big thing that can help is movement. Sitting in one place too long can cause extreme discomfort so, when possible, take moving breaks to stretch and walk around.