Ways to prevent work related back pain when using computer

1. Keep your head up.

Focus on aligning your head and neck right above your shoulders; avoid straining forward.

2. Move your mouse close

Ideally, it should be placed right next to your keyboard so you don’t overreach or twist your shoulder, arm, or wrist when clicking.

3. Be choosy with your chair

Pick one that allows your lower back to rest against a lumbar support. Then tilt the back of the chair so it’s very slightly reclined.

4. Plant your feet

Keep them flat on the floor and shoulder-width apart to quiet tension in your knees and ankles.

5. Sit within reach

Your torso should be about an arm’s length away from the monitor, which should be 2 to 3 inches above eye level.

6. Find the right angle

Position your knees at 90 degrees, directly over your ankles; this will keep your spine comfortably upright.

7. Don't cross your legs

Sitting cross-legged makes it difficult to keep your spine straight and shoulders squared, and you risk overstretching the muscles around the pelvis, upping your risk of varicose veins by interrupting blood flow. So uncross and relax.