Back Off, Back Pain! How to Prevent Computer Related Back Stiffness

80% of American adults will experience back pain in their lives and low back pain is one of the most common reasons to seek medical care. Making this even worse is the amount of time spent sitting each day. Adults over 20 spend, on average, more than 6 hours sitting each day. 

If you experience back pain from sitting too much, there are some things you can do to prevent this pain. Stretches, sitting properly, and taking frequent breaks can help alleviate this pain. Read on to learn more about how to limit this pain. 

Adjust Your Chair

If you don’t have an adjustable chair at your desk, it’s time to order one. Your chair height should allow you to sit as close to your desk as you can while still being comfortable. Hold your arms parallel to your spin and place your hands on your desk—your elbows should form a 90-degree angle. 

You can also adjust your armrests so your shoulders are lifted. This reduces strain on your upper spine and shoulders and also keeps you from slouching forward. 

Adjusting the backrest will ensure lower back support. Make sure your backrest isn’t too deep and move it forward if necessary. How to prevent back injury at work doesn’t need to be difficult. Small changes will make a big difference. 

Adjust Your Workspace

If your computer screen is adjustable, make sure it is at your eye level so you aren’t straining up or down to see it. You can also get a stand to raise it or in a pinch, rest it on a stack of books to make it higher. 

Reducing the need to stretch and get items on your desk will also help reduce your back pain from sitting. Put things that you use often within arm’s reach to keep you from straining to reach things. This also prevents you from breaking your current position and allows you to maintain the correct posture.

Practice Correct Posture

The perfect chair adjustments will help your pain but sitting with the correct posture is also necessary. Don’t slouch forward or slump back. Poor posture not only makes your back sore but it can also create stress on your neck, shoulders, arms, and legs. 

Sit close to your desk, hold your head upright, keep your arms parallel to your spine, and your legs at a 90-degree angle, directly above your ankles. 

Take Frequent Breaks

Make time to stretch throughout your day. Ideally, you should do so three times a day. If possible, get up and take a 5 or 10-minute walk a few times a day as well. The stretching and movement will help reduce pain but also give you a few minutes to breathe and step away, which can reduce the stress that is often associated with pain and stiffness. 

Back Pain from Sitting Can Be Prevented 

Back pain from sitting doesn’t have to be inevitable. With some preparation and adjustments, you can prevent this pain. Adjustments to your chair and workspace can make a huge difference, as well as frequent breaks and activity throughout the day. Don’t let back pain interrupt your day-to-day activities. 

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