While others can regulate the hours they spend in front of a computer, others don't have much of a choice if they need it for work. Spending hours upon hours in front of your PC can cause your back to ache after some time, but there are ways to prevent that.
1. Use a Chair with Lumbar Support
There are a lot of computer chairs on the market, but not all of them are well-suited for continuous computer use. When you're in the market for a chair, find one that has good lumbar support. If you're not sure whether it works even if it is indicated in the product description, you can always check the reviews to the see experiences of previous buyers.
2. Adjust Your Monitor's Height/Angle
Sometimes, the problem does not lie with your chair but with the view of your monitor. Your screen should be at eye level so you wouldn't have to bend your head over just to see it. If you're comfortable with the height but still feel like your neck and back are straining, you could try changing the angle of the monitor by tilting it upwards or downwards.
3. Determine Your Suitable Table Height
Most tables already have a fixed height, which is not exactly convenient since some people are taller than others, meaning that a lower table might be uncomfortable to work on and vice versa. For the most comfortable position, the table's surface should be just above the level of your elbow. If you can't find the right table with a fixed height, you can always opt for adjustable desks.
4. Adjust Your Keyboard and Mouse
The position of your keyboard and mouse can also play a role in causing your back to ache. When both accessories are too far from your reach, it might lead you to lean forward, which keeps you from a straight posture. Make sure that you can reach your keyboard and mouse while you are relaxed and seated back.
5. Adjust the Height of Your Chair
If you don't want to be bothered with buying a new table and your monitor screen cannot be subjected to adjustments, you can change the height of your chair instead. Most computer chairs come with an adjustment lever just under the seat which allows you to either raise or lower its height. This would be the easier solution to your back problems.
6. Take Breaks and Stretch
Just because you have to work with computers doesn't mean that you cannot have a break now and then. With hourly intervals, try standing up and stretching as it can help relieve muscle tension, especially on your back. It would also be advisable to go on a short walk to rest your eyes after being exposed to the screen for a while.
7. Use a Heating Pad
If your back pain persists, especially if you have just started following proper posture and positioning when you're working, you can use a heating pad to alleviate the pain. Just note that it will only provide temporary relief, and continuing with your old posture would just make your back pain worse.
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