back pain


Sitting at the desk or in front of a computer for long time can cause pressure on your back and this can lead to back pain. Below are 8 tips to help prevent or alleviate back pain caused by sitting at the desk for long time.

  • Adjust your chair.  Adjust the height of a chair so that you use the keyboard with your wrists and forearms straight and level with the floor, this can prevent repetitive strain injuries.
  • Support your back. Reduce the risk of back pain by adjusting your chair so that your lower back is properly supported. A correctly adjusted chair will reduce the strain on your back.
  • Rest your feet on the floor. Don’t cross your legs as this may contribute to posture-related problems.
  • A computer screen should be at eye level. A good guide is to place the monitor about an arm’s length away, with the top of the screen roughly at eye level. If the screen is too high or too low, you’ll have to bend your neck, which can be uncomfortable.
  • Have your keyboard straight in front of you. Leave a gap about 4-6 inches (100 mm – 150 mm) at the front of the desk to rest your wrist between bouts of typing. Keep your arms bent in a L-shape and your elbows by your sides.
  • Make objects easy to reach. Position frequently used objects, such as landline telephone or stapler within easy reach.
  • Take regular breaks. frequent short breaks are better for the back than few long ones. Frequent short breaks gives the muscle a chance to relax
  •  For extra comfort, place a memory foam seat cushion on the seat of your chair and seat on top of the memory foam seat cushion. This cushion is available on amazon on the following website
image of the memory foam seat cushion placed on the office chair

image of a person seating on top of the memory foam seat cushion on an office chair in front of the computer
Back pain at home


  • KEEP MOVING. You might think that lying on the couch or lying on the bed all day will help you relieve your back pain, but the truth is you should keep moving. You can certainly take it easy, but don’t stop moving. An easy walk and light stretches may also help relieve back pain.
  • STAY STRONG. To avoid back pain, ensure that the muscles in your back and the muscles that support your back are healthy and strong. Doing stretching exercises regularly for the abdominal, hip and pelvic muscles will not only help improve your posture, but will also help protect your back.
  • WATCH YOUR POSTURE. Poor posture can lead to back, neck and shoulder pain and even headaches. Make sure you sit and stand with proper posture. In addition, always be sure to lift with proper posture and lifting technique.
  • STRETCH. Stretching helps improve flexibility and also helps muscles to stay healthy. If you sit on a computer all day, be sure to get up and stretch every 20-30 minutes. If you standing for long periods, be sure to give yourself a break by bending forward and to the sides to a comfortable stretching position.
  • APPLY ICE.  To help reduce inflammation, use ice to relieve pain in the first 48 hours following minor injury. Ice can be applied for 20 minutes on and 20 minutes off. Don’t apply ice directly on the skin, cover it on damp cloth. After 48 hours you can try alternating between ice and heat. Again stick with the 20 minutes on, 20 minutes off approach.