Back Relief For Office Workers: Relieve Low Back Pain, Improve Posture And Stay Comfortable Throughout Your Workday

by Dr Susan Jameson

Is sitting all day leaving you with a stiff, sore, aching low back?

Long hours at a desk can gradually take a toll on your back. Poor sitting posture, prolonged sitting, tight hips, weak supporting muscles, and an unsuitable workstation can all contribute to recurring discomfort.

Back Relief for Office Workers offers a practical approach to reducing low back pain and protecting your spine throughout the workday. Written by chiropractor Dr Susan Jameson, this easy-to-follow guide combines decades of clinical experience with sensible ergonomic advice, targeted stretches, strengthening exercises, and healthier everyday habits.

Inside you'll discover how to:

• Understand the common causes of office-related low back pain
• Set up your chair and workstation to reduce strain
• Sit correctly and support the natural curve of your spine
• Use sit-stand desks and dynamic seating effectively
• Relieve stiffness with simple back and hip stretches
• Build strength to better support your lower back
• Improve lifting, driving, sleeping, and everyday movement habits
• Recognise when back pain may need professional assessment

Clear, easy-to-follow illustrations throughout the book demonstrate correct sitting posture, ergonomic solutions, stretches, exercises, and everyday techniques—making it easier to put the advice into practice.

You'll also learn why movement matters more than perfect posture, how small changes throughout the day can prevent discomfort from building, and what the evidence says about strategies that genuinely help with back pain.

161 pages, Kindle Edition

Published August 10, 2026

About the author

Dr Susan Jameson is a chiropractor, ergonomics educator and workplace wellness advocate dedicated to helping people work, move, and live with less pain. With decades of clinical experience supporting desk-bound office workers, remote professionals and students, she teaches evidence-based strategies that make healthier posture and daily movement achievable for everyone.

Her practical approach blends posture science, ergonomic research, and habit-building psychology — giving readers simple, actionable steps they can apply immediately, no matter where they work.

As the creator of the Ergonomic Wellness Series, Dr Susan helps readers build healthier work routines through everyday habits that reduce pain, boost energy, and improve long-term wellbeing.

When she’s not teaching or writing, she’s refining new tools and strategies to help people redesign their workday for comfort, focus, and longevity.

Reviews

[sureshot · Rating 5 out of 5]

I am not an office worker. But I am a writer and sit for long periods of time. I learned a great deal from this book. I learned about the anatomy of the spine. I learned about good ergonomics for office space. There was good information on helpful movement habits and tips for setting up a work station. There were actionable steps to take. My favorite part of the book were the stretches, which included instructions and visual aids. I definitely feel like I will have better back health having read this book.

[Susan Landers · Rating 5 out of 5]

Love this book and her whole series

Author goes through anatomy to explain back pain issues, then sitting in office and at home - with how to sit properly. Explains how poor work environment and wrong chair make back pain worse. Movement is stressed, and great stretching exercises are given with clear drawings. Then treatments are outlines and what needs professional attention clearly defines. Clearly a cut above book for back pain - to really understand, adjust and prevent. Great job.

[Shoshana Yarin · Rating 5 out of 5]

I purchased this book to help me develop those habits that will strengthen and support my back. It not only confirms what I have learned from physical therapists and chiropractors, but adds depth and detail to the instruction. Keeping in motion such as a stand/sit desk setup, stretching, walking and regularly exercising are among some of the practical advice. I would recommend the book to anyone who spends time at a desk or feels the warning signs of back trouble. Reading the book is great, but applying it of course is the key.

[Kacie Taylor · Rating 4 out of 5]

A lot of good advice and manageable steps to take to improve lower back pain, prevent further pain, and make your workday more comfortable. I especially liked the picture examples of the exercises, though a video link would be even more helpful to ensure the exercises are done correctly, as I’m sure poorly done exercises will only make things worse. Regardless, this is an excellent resource from someone who seems to have the right credentials. I recommend it.

[Diana Carlsen · Rating 5 out of 5]

Another Great Read By This Author!

This is the fourth book I have read in this series. It is just as good as all of the others. Straightforward, clearly written and illustrated, and easy to follow. I would definitely recommend this to anyone dealing with back pain or wanting to be proactive and prevent it.

[Kender]

Placeholder - Received a free copy via Goodreads Giveaways to review.