How do you feel after a long day of sitting behind your computer? Do you experience headaches or neck and back pain ? If you do, you are not alone. Many people with desk jobs find that the mere act of sitting all day sends them home with discomfort that can keep them from enjoying their favorite leisure time activities. Sitting places pressure on the back and neck, and improper posture from slouching or hunching over the keyboard exacerbates the problem. If your computer is causing back pain , there are some steps you can take to alleviate the discomfort and prevent further pain.

Ergonomics

The first step in easing back pain is to find an ergonomic chair that will help you maximize support to your back and encourage better posture. Once you have found the ergonomic chair that is most comfortable to you, the next step will be to adjust it so that it conforms perfectly to your unique body proportions. This will relieve pressure to your back while you are sitting and keep your spine aligned properly throughout the day. There are many measurements you can check to ensure that your chair is properly adjusted, but the main rules are to make sure your elbows are at a 90% angle and your computer screen is at eye level. Another important adjustment is to the armrest, which should raise your arms just slightly at the shoulder to take pressure off the shoulders and neck area.

Stretching

The other important component to preventing back pain while working at your computer all day is to ake frequent breaks for stretching. Take a minute or two every half hour to stand, walk or stretch your muscles that are becoming strained from a single position. Even a brief stroll to the water cooler or bathroom will give your back the break it needs during the day and help prevent back pain . If possible, take a longer walk at lunchtime that will increase your circulation and nourish the spine and surrounding muscles. By sticking with a regular exercise program every day that includes core strengthening, such as weight training or yoga, you can also do much to prevent future back pain from occurring.

Back pain is a common problem with those who sit in front of a computer screen all day, but the good news is that there are steps you can take to alleviate the problem. Find an ergonomic desk chair and adjust it to fit your individual body proportions. Take frequent breaks during the day to stand, walk and stretch. Finally, stick with a regular exercise program that will strengthen the back and prevent problems before they occur. Your back will be less painful for it and your days will be more productive.