When I spend too much time at the computer, I can feel it in my lower back by the end of the day. Here are a few things I have found to help alleviate this pain.

Good posture. The goal is to have neutral, relaxed posture while typing, but it is too easy to become careless. This neutral position occurs when all the stresses on your body are at a minimum. Now that does sound relaxing. Start by sitting up straight, but with a slight recline on your back rest back; this will help relax your arms, shoulders and back. Next, make sure you keep your feet in front of you, firmly on the floor, not crossed or pulled under your chair; this allows your legs to support your back instead of your back straining to hold your legs up. Finally, try adding an adjustable keyboard tray with a negative slope away from your body. This will allow your arms to relax a few inches off your lap while typing.

Try an ergonomic chair. Ergonomic chairs are specifically designed to help you maintain good posture all day long. Make sure any chair you choose fits you well. The chair seat needs to be a few inches wider than your hips and the seat should not catch behind your knees. Most importantly, confirm that there is good support for your lower back.

Personalize your chair. Any chair should be adjusted for your personal use. Lower the chair until your feet are firmly on the ground.  Add a rolled towel or portable lumbar support if you need better support for your back. Also, lower your armrests so you don’t agitate the ulnar nerve in your elbow; only use them to rest between periods of typing.

When you start to feel pain in your back from sitting too long, check your posture to see if you can better relax your muscles. A well-adjusted ergonomic chair can help you maintain good posture throughout the day. And adding extra lumbar support will take additional pressure off your back and spine. Correcting your posture now can keep you for more serious pain or injury in the future.

Filed under: Category Uncategorized | Tags: by christy