Office back pain: posture and small habits that compound
Office back pain rarely comes from one bad day — it builds up from many days with the same posture and no movement. The good news: it also melts away with the same accumulated effect of small, consistent habits.
Chair and screen
Sit all the way back, feet flat on the floor, knees at ~90°. If your chair pushes your lumbar out, add a small cushion.
Keep the screen at eye level and about an arm's length away. Shoulders down, elbows close to your body.
Move every hour
Stand up for a minute or two every 60–90 minutes. Walk a short loop, do a gentle backbend, roll the shoulders.
A short seated routine helps too: cat-cow in the chair, side bends, and a seated spinal twist. Three minutes is enough to reset.
How Calmo helps
Calmo keeps the rhythm of breaks for you and offers quick back-friendly routines when it's time. You can snooze any reminder.
Daily streaks make the habit visible. Pain data stays on your device and helps you spot what's working.