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


Common causes of back pain at work can be one of the following:

  •  Force. Exerting too much force on your back, such as lifting or moving heavy objects.
  •  Repetition. Repeating certain movements, especially those that involve twisting or rotation can injure your back.
  • Inactivity. An inactive job or a desk job can contribute to back pain, especially if you have poor posture or sit most of the day in a chair with inadequate back support.
  • Injury to your back.

Steps to take to avoid or prevent back pain at work are as follows:

(1) Pay attention to posture

  • When standing balance your weight evenly on your foot. Don’t slouch.
  •  To promote good posture when sitting, choose a chair that supports your spinal curves.
  • Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor.
  •  Remove your wallet or mobile phone from your back pocket when sitting on the chair to prevent extra pressure on your buttocks or lower back.
  •  For extra comfort, seat on top of comfortable seat cushion.

(2) Lift properly

  • When lifting and carrying a heavy object, lift with your legs and tighten your core muscles. Hold the object close to your body. Don’t twist when lifting. If an object is too heavy to lift safely, ask someone to help you.

(3) Modify repetitive tasks

  • If the weight to too heavy for you to lift, use lifting devices, when available, to help lift loads.
  • If you work at a computer, make sure that your monitor, keyboard, mouse (if you use a mouse) and chair are positioned properly.
  • If you frequently talk on the phone and type or write at the same time, place your phone on speaker or use a headset.
  • Avoid unnecessary bending, twisting and reaching.
  • Limit the times you spend carrying heavy briefcases & bags.

(4) Listen to your body

  • If you must sit for a prolonged period, change your position often, Periodically walk around and gently stretch your muscles to relieve tension.