Computers have made our lives easier, but they can also make our health worse. Sitting at a computer for hours at a time inevitably leads to eye strain, headaches and a sore back. Most back pain that happens while sitting at the computer comes from poor posture and improper spinal support. If you have back pain at the computer, take the time to correct your posture and do a few quick exercises and stretches.
1. Get an ergonomic office chair designed to support your spine properly. Some chairs offer inadequate spinal support and promote bad posture. Buy a chair that offers an adjustable seat and height.
2. Keep both of your feet flat on the floor while sitting at the computer. This helps your body support its weight. Sit back fully in your chair.
3. Lay your arms on the chair's armrests and put your hands on your desk or keyboard. If you are properly positioned, your elbows should bend at a 90-degree angle.
4. Adjust the computer monitor so it meets your eye level. If it is too high or low, you strain your neck to see it.
5. Do quick exercises if you can't take a break and get away from the computer. For example, tilt your head to the left and right, almost touching your ear to your shoulder. Tilt your head up and down slowly. This alleviates and prevents neck strain.
6. Take a brief walk for a few minutes every hour. Sitting in one place for too long causes back pain even if you have the best ergonomic chair. You don't need to go outside to walk -- walking around your home or office works just as well.
- If your back pain does not go away, see a doctor or a chiropractor. A massage therapist can also offer relief.
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