Many jobs require sitting for an extended time. Choose an adjustable chair, and, if possible, use one with lumbar or lower back support.  Sit back in the chair so your lower back is supported. Use a small cushion or rolled up towel if the chair doesn't provide enough lumbar support.  Sit up straight with shoulders under your ears. Place your computer screen, keyboard, and other office tools so you don't have to twist or turn your body to complete your regular tasks.  When sitting, keep your knees level with your hips and your feet flat on the floor or on a footrest.  If you're at a desk, move your chair close enough to the computer screen, keyboard, book, or papers so you won't need to lean forward to see your work.  Take breaks and change position frequently. Stand up from time to time. Short walks help prevent stiffness in joints
or muscles.

Driving can also mean long periods of sitting, so remember to stop as often as possible and get out to stretch or walk.  While you're in the car, position the seat so you can comfortably reach the steering wheels and pedals.  Keep your knees level with your hips, and use a small cushion or rolled up towel to support your lower back.

Most back symptoms aren't caused by serious problems. Your health care provider will recommend some basic self-care, including moderate exercise and learning to breathe from the diaphragm, as well as simple lifestyle changes to help keep your back in good shape.