How to sit down at your desk without destroying your back

In the opening scene of Succession, Logan Roy conducts business from a chair that probably cost more than most people's cars. The irony is that power, in the modern workplace, is mostly sedentary which is rather ruinous.

Back pain is among the most common complaints among office workers, and the cause is rarely dramatic. It is hours in a chair set slightly wrong, a monitor a little too low, a keyboard that makes you reach just far enough to strain.

Start with the chair. Set the height so your feet rest flat on the floor, thighs parallel to the ground, knees at approximately 90 degrees. The backrest should recline slightly — 100 to 110 degrees works better than a rigid right angle. The lumbar support should fit the small of your back to preserve the spine's natural inward curve.

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A rolled towel works if your chair lacks one. Most people focus on the upper back and shoulders, but the pelvis is the real foundation. Rock your pelvis forwards and backwards slowly to feel the extremes, then stop midway, where your sit bones feel balanced.

Your monitor is probably too low

The top of your screen should sit at or slightly below eye level, allowing a downward gaze of about 15 to 20 degrees. Viewing distance should be between 50 and 100 centimetres — roughly an arm's length. Laptop users need an external keyboard, mouse, and stand; otherwise you are always compromising either your neck or your wrists.

Neck rolls, shoulder shrugs, spinal twists — simple stretches done at the desk help avoid locking the body into one position for too long. Getting up briefly when on calls adds up across a full day.