As the world becomes more digitally advanced, more and more people are spending long hours in front of a computer, leading to an increase in back pain and spine problems.

The sedentary nature of an office job itself can lead to a host of health problems, including poor posture, obesity, heart diseases, and chronic pain, particularly in the neck and back. Poor posture that mostly results from bad office habits has become one of the leading causes of back pain and spinal injuries.

Using the Wrong Chair

The most important component of your office setup is your chair. When you spend eight or nine hours a day sitting, you need a chair that properly supports your lower back and boosts your sitting posture.

Using an uncomfortable chair for prolonged periods can make your upper back and shoulders roll forward as you gradually hunch over, eventually leading to spinal injuries. A good chair should have adjustable height settings, proper cushioning, and lumbar support.

Prolonged Sitting

Sitting for extended periods can cause muscle tension and back pain. When we sit for long periods or adopt a forward-leaning position, it tends to put a lot of pressure on our lower back, causing pain, discomfort, and tightening of muscles.

Taking breaks and getting up from your chair is an effective way to reduce these problems.

Staring at Computer Screens

Prolonged use of the computer is one of the major reasons people struggle with back pain. Sitting all day causes our neck and shoulders to become tense, leading to problems such as neck pain, headaches, and even hand and wrist problems.

To prevent computer-related pain, keep the screen at arm’s length, and position it where it’s below eye-level to avoid slouching.

Phone Use

Office workers tend to put their phone between their ear and shoulder while using their hands for other work. This may lead to tension in the neck and back, causing spinal problems and muscle aches.

Find a comfortable spot to take your calls, preferably using headsets.

Incorrect Posture

Many people don’t realize that their posture contributes a lot to their back pain. A poor sitting and standing posture puts excessive pressure on the lower back muscles, leading to painful back muscles.

Ensure you position your seat so that your feet will be flat on the ground and your knees should not be higher than your hips. Always keep your back straight while seated or standing.

Lack of Exercise

Sitting at a desk all day is not good for your health, and it is important to engage in some physical activity to keep your muscles in shape.

Exercise helps improve the strength and flexibility of your spinal muscles, improving your posture and reducing back pain. Simple exercises such as brisk walking, stretching or yoga practice can be highly beneficial.

Using the Keyboard and Mouse

The frequent use of keyboards and mice can lead to carpal tunnel syndrome and other pain-related problems. Try and avoid clenching your hands while typing, and instead use a more relaxed grip on the mouse.

The keyboard and mouse should be placed close to the body, and the wrists should always be supported to avoid strain.

Carrying Heavy Bags or Luggage

Carrying a heavy bag or luggage is not good for your spine. Carrying any load, especially on one side of the body, alters your posture, making it less balanced and leading to spinal injuries.

If you need to carry heavy items around, use a backpack as it distributes the weight evenly across your back, reducing the strain.

Not Taking Breaks

Taking a 5-10 minute break every hour of work can help reduce the effects of prolonged sitting. Take a short walk or a stretch break to alleviate muscle tension and promote circulation.

Dehydration

Staying hydrated is important for overall health, and it is also essential for maintaining spinal health. The spinal discs between your vertebrae need water to function properly and keep your spine healthy.

Dehydration can lead to stiff joints and reduced flexibility, causing back pain. Ensure you drink enough water to stay hydrated throughout the day.