Sitting in front of a computer for hours can take a toll on your back. Poor posture, lack of movement, and incorrect desk setups can lead to chronic back pain. Here are five common mistakes people make in the office that can result in back problems:.

Mistake #1: Slouching

Slouching can put a lot of stress on your lower back and neck. It can also cause your shoulders to round forward, which can lead to muscle strain. To avoid slouching, sit up straight with your shoulders back and down.

Adjust your chair so that your feet are flat on the ground and your hips are level with or slightly higher than your knees. Use a lumbar pillow or rolled-up towel to support the small of your back.

Mistake #2: Crossing Your Legs

Crossing your legs for long periods can cause your pelvis to tilt, which can put pressure on your lower back. It can also restrict blood flow to your legs.

To avoid crossing your legs, place both feet flat on the ground or use a footrest if your feet don’t reach the ground.

Mistake #3: Using the Wrong Desk Setup

Using the wrong desk setup can cause you to hunch over your keyboard, which can strain your neck and back muscles. To ensure proper desk setup, adjust your chair so that your elbows are at a 90-degree angle and your wrists are straight when typing.

Position your computer monitor so that the top of the screen is at or slightly below eye level.

Mistake #4: Not Taking Breaks

Sitting in one position for long periods can cause stiffness in your back muscles. Take breaks every 30 minutes to stretch and move around.

Walk around the office, do some light stretching, or use an exercise ball instead of your chair to engage your back muscles.

Mistake #5: Carrying Heavy Bags

Carrying heavy bags or purses can cause your body to compensate, leading to muscle imbalances and back pain. Try to reduce the weight of your bag or use a backpack to distribute the weight evenly across your back.