How do you avoid back pains when on the computer?

Adjust Your Workstation

* Chair: Ensure that your chair is adjusted so that your feet are flat on the floor, your thighs are parallel to the ground, and your back is supported. Use a lumbar support pillow if necessary.

* Desk: Make sure your desk is at the right height so that your shoulders are relaxed and your elbows are at a 90-degree angle when typing.

* Monitor: Place your monitor directly in front of you and at a height where you don't have to strain your neck to see it.

* Keyboard and mouse: Position your keyboard and mouse so that they're easy to reach and you don't have to stretch your arms or strain your wrists.

Take Breaks

* Stand up and move around: Get up from your desk and walk around for at least 5 minutes every hour.

* Stretch: Do some simple stretches to keep your muscles and joints limber.

* Look away from the screen: Every 20 minutes or so, look away from the screen and focus on something distant for a few minutes. This will help to reduce eye strain and fatigue.

Practice Good Posture

* Sit up straight: Avoid slouching or hunching over your desk. Keep your back straight, shoulders relaxed, and neck in line with your spine.

* Use a footrest: If your feet don't reach the floor when you're sitting in your chair, use a footrest to support them.

* Avoid crossing your legs: Crossing your legs can put pressure on your back and hamstrings.

Strengthen Your Core Muscles

* Plank: Hold a plank position for 30 seconds to 60 seconds, repeating 3 to 5 times.

* Side plank: Hold a side plank position for 30 seconds to 60 seconds on each side, repeating 3 to 5 times.

* Crunches: Do 10 to 15 crunches, repeating 3 to 5 times.

Consult a Doctor

If you're experiencing severe or chronic back pain, see a doctor to rule out any underlying medical conditions.