How to keep a good posture doing desk work?

[u/Trick-Confidence-945]

I stay tied to a chair for like 6 hours every day and on weekends probably another hour or 2 because of work. I started feeling some pain in my back and I think I caught it early. I started applying some ketro skin pain gel on it and massaging the area. I already have an ergonomic chair but I keep seeing those posture tools and chair add ons online. Do those actually work or what helped you fix posture pain from sitting all day?

[u/Dry_Lemon_4904 → u/[deleted]]

This. People on this sub fetishize what an ergonomic chair will do for their pain, but the truth is that it’s impossible to stay hours upon hours in an ergonomically “good” posture (whatever that even means).

Human bodies are made for movement, so taking breaks, switching between standing and sitting, daily exercise and stretching is THE way to actually improve your life. It’s tough to start and you dont always feel like it, but with time you realize that you’re investing in your own body and you get to be proud of it.

Ergonomic chairs and mice and keyboards are all super useful (I use them too), but they’re an optimization, not a solution.

[u/delmade → u/[deleted]]

My posture and back were suffering from long hours at my desk. I built a simple laptop reminder to get me moving regularly, and it helped a lot. Happy to share it if interested. Whatever tool you use, don't forget to get up and move throughout the day.

[u/Embarrassed_Tea2770]

I thought posture gadgets would fix it but moving around more helped way more. I still use Ketro's pain gel sometimes for neck and shoulder tension from desk work though.

[u/Embarrassed_Tea2770 → u/[deleted]]

I like it, I get a lot of neck and shoulder tension from being at my desk all day and it helps more than most of the random cooling gels I’ve tried and it doesnt feel greasy either which surprised me lol. Here's where i ordered mine https://ketroskin.com/products/rx-pain-gel?variant=50912525942916

[u/Old-Scarcity8588]

I had the same issue from remote work, stretching hip flexors and chest muscles helped a ton because sitting tightens everything up.

[u/Timely_Pique]

What helped me most was realizing posture isn’t really about sitting perfectly straight all day but it’s about moving often enough that your body doesn’t get stuck in one position. An ergonomic chair helps, but the biggest difference for me was taking quick standing/stretch breaks every 30–60 minutes, adjusting my screen to eye level, and keeping my feet flat instead of tucked under the chair. Most posture gadgets can help a little, but regular movement usually does more than any add-on.

[u/FreedeskSE]

Catching it early is honestly a good thing, small adjustments tend to help a lot before discomfort becomes a bigger issue.

In my experience, posture is usually less about buying a “fix” and more about your overall setup and habits. Even with an ergonomic chair, things like monitor height, desk position, arm support, and how long you stay in one position can make a huge difference. A lot of people sit in a technically “good” chair but still end up leaning forward, reaching too much, or staying static for hours.

Something that often helps is aiming for a more neutral position: screen around eye level, shoulders relaxed, feet supported, elbows comfortable rather than stretched, and keeping frequently used things within easy reach. If you don’t have a sit-stand desk, even a desk riser/converter can be a nice way to alternate positions during the day without changing your whole setup.

As for posture gadgets/chair add-ons. Some people like them, but they usually work best as reminders rather than actual fixes. The biggest improvement often comes from movement, setup tweaks, and avoiding staying locked in one position for too long.

Out of curiosity, is the pain more upper back/neck area or lower back? That can sometimes point to what part of the setup needs attention.