[header] How to avoid back soreness or pain at the office [title] Adjust your chair. [step] Sitting for long periods in front of a desk or computer screen puts lots of pressure on your back and on the disks in your spine. A proper chair is key to preventing back pain. 
Try to get one that can be easily adjusted for height, back position, and tilt. [substeps] Adjust the chair height so that, when standing, the highest point of the seat is just below your kneecaps.