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Many of us spend many a long hour each day sitting at a desk and working on a computer. Do you sit in the right position? Think about how you sit. It’s common that the longer you sit, the more you will find that you are slumping in the chair. This causes the bottom of your spine to curve, so is it any surprise that you have back pain?

Much pressure is placed upon the discs and muscles by the increase in the stress put on your neck and back when you sit in a static posture. If you don’t stand up straight, the ligaments in your spine become stretched and lazy which just add to the stress on your discs.

To help you deal with back problems or to avoid them in the first place, here are some tips:

- Your office chair should be adjusted so that your forearms rest perpendicularly to your upper arms when your upper arms are resting parallel to your spine. If you must, adjust your chair either up or down so that you can achieve this position with your arms. Since most modern office chairs have height adjustments, there is no reason for your chair to be inappropriately adjusted.

- Take advantage of the armrests on your chair. They should be adjusted so that your arms are lifted a bit at the shoulders. This will decrease the strain on your shoulders and neck.

- Your butt should make contact with the rear of the chair and a cushion should be in place that makes your lower back arch slightly forward so that you can avoid slouching. Don’t slouch while sitting because you will put stress on your lower back.

- Stand up routinely, and get away from the desk. Keep stretching and moving. There are exercises that can be done to keep you limber and help relieve tension that can build during the course of the day.

- One good exercise is to keep your bottom as close to the back of the chair as possible and put your fist behind your calf and in front of the chair. If you can’t, then adjust your seat. You should use a lower back support or adjust the backrest forward.

- You should focus your eyes on the middle of your monitor. If this is not the case, you should change the monitor or your seat.

- Keep yourself in shape with exercise. Yoga is an excellent way of exercising gently and reducing stress, which is another possible cause of back pain. Stress causes muscle tightening which can possibly lead to problems.

- The law requires your employer to keep its staff’s welfare and health in mind. They can offer you a risk assessment and they must take action with regard to any reports of health issues caused by the work environment. If you think that there is something your employer should or could do to improve your work environment, let them know.