If you experience back pain there are six steps that you can take to alleviate it. The first step is to consider your posture, you want a chair with lower back support and armrests. The second step is to keep your feet flat on the floor and knees at a 90 degree angle. The third is to adjust your sitting position frequently, every half hour if possible. The fourth step is to make sure that your neck is an arms length away to reduce neck strain. The fifth step is to get up and move every now again. The final step is stand up every now and again.