How to prevent work-related backache

Sitting at your computer the whole day can result in chronic backache (Photo: Shutterstock)

Working on a computer or laptop has become commonplace. Many of us end up spending hours looking at a screen, and, if we’re not careful, we end up sitting down for long stretches of time. This often results in backache that worsens if left unchecked.

Although work-related backache is so common, it can be avoided. A few practices can help reduce chances of back strain and the resulting pain making work more enjoyable and keeping you healthy.

Below are a few tips that will help prevent work-related backache.

1. Keep your screen at eye level

A computer screen that is too high or two low can result in the straining of your neck and back muscles. Ensure that your screen is at a comfortable height such that you don’t need to bend your neck downwards, upwards or twist it to look at your computer.

Place books beneath your laptop to raise it if your desk isn’t high enough. You could also lower your chair so that you’re looking at your screen directly. A separate screen can also help.

2. Pick the right chair

When we started working from home, I used to sit at the dining table and since I tend to do all my work on the computer, I would spend hours seated there. By the end of the day I had such bad back pain that sleeping became a problem. A few weeks in and I had to buy a comfortable chair.

The chair you sit on plays a big role in the health of your back. Choose a chair that supports your lower back and that allows your back to keep its natural arch. If you’re working from home, avoid sitting on your bed or sofa as these won’t give your back the support that it needs.

Avoid sitting for long hours without breaks (Photo: Shutterstock)

3. Take frequent breaks

Avoid sitting for long hours without breaks. This adds to the pressure on your backbone giving you that searing pain. Get up and take a walk once every hour. It doesn’t have to be a long break. Stand up, stretch, roll your shoulders and take a few laps around your desk. This will boost blood circulation and relax your back muscles.

4. Keep your feet on the ground

I tend to tip toe or cross my legs when I’m sitting down at my desk but guess what? This isn’t doing your back any favours. When you cross your legs, your spine isn’t as straight as it should be.

Sit back with your back leaning on the chair, keep your feet firmly planted on the ground, shoulder width apart with your knees at a 90 degree angle to your angles.

5. Keep your mouse and keyboard within reach

How many times have you leaned on your desk to type or use your mouse? This adds to the strain on your back. Just as you keep your computer screen at eye level, move your keyboard and mouse closer to you so that you can use them comfortably with your back resting on your chair.