Study Says a Simple 30:15 Routine Can Reduce Back Pain from Long Office Hours

Many people who work in offices sit for long hours every day. This often leads to lower back pain, stress, and even weight gain. A new study has found a simple routine that may help reduce back pain and make office work easier on the body.

Back pain is one of the most common problems for people who sit all day. Desk jobs force workers to stay in the same position for many hours. Over time, the back muscles become weak, tight, and painful. Many people wonder how often they should stand up to avoid this problem.

A study published in the Journal of Applied Ergonomics has given a clear answer. Researchers looked at two different types of sitting and standing routines to see which one helps more.

The first routine was fixed for everyone: sit for 30 minutes and then stand for 15 minutes. This was called the 30:15 routine. The second routine was personalised. In this one, each person decided when to sit or stand based on how their back felt.

The study found that the 30:15 routine worked much better. People who followed this routine said their back pain became less. They also felt they could focus better at work and had lower stress. Their bodies felt more active and less tired.

On the other hand, workers who used the personalised routine did not see big changes. Their back pain reduced only a little, and the benefits were not very strong.

Health experts say this study is important because many office workers suffer from back pain but don’t know what to do. The 30:15 method is easy, simple, and does not require any special equipment. Anyone can try it at home or in the office.

Doctors also warn that ignoring back pain can make the problem worse over time. Standing up regularly, stretching, and taking short walks can prevent serious spine issues in the future.

The study shows one clear message: long sitting hours are harmful, but small changes in daily habits can bring big relief. The 30:15 routine is a good first step toward a healthier back and better work life.