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COVID-19 locked us, which has led to changing our daily habits, particularly work from home! As most of us have spent more time sitting while on our laptops or watching TV or phones, for example, this can be a major cause of back pain due to the stress and pressure the back muscles and spinal discs are put under.

How our spines are physically impacted

The discs in your spine expand and contract as you keep moving, acting to absorb the pressure that occurs between your spinal vertebrae. This ‘shock’ absorption is vital for keeping a healthy spine, allowing for movement.

Sitting puts more pressure on your spine than standing, and with this, your discs become compressed, which over time, can cause you to lose flexibility and increase the danger of herniated discs.

Sitting is one of the primary reasons for back pain as the muscles become less active, which leads to weaker muscles over time. When you have weak back and core muscles, your spine is less supported, which increases the likelihood of injury.

Sitting for prolonged periods of time can also affect the posture, which can cause forward head position and rounded shoulders to be prevalent. Postural changes can cause increased stress on the spinal ligaments to stretch beyond their healthy limit, increasing the wear on our discs.

How to prevent back pain

Use support for your back

Use a lumbar pillow or a rolled up towel to support your lower back.

Adjust the height of your chair

Move your seat up and down until your legs are parallel with the ground and your knees are even with your hips. Your feet should be resting flat on the floor. Add something to elevate your feet into this position if they don’t reach the floor. Avoid sitting cross-legged because it can reduce blood flow to your legs!

The position of your monitor or screen is important

Make sure it is directly in front of you (to avoid any twisting), that it’s at a comfortable height so that you don’t have to look downwards or upwards and that it is a comfortable distance away (an arm’s length is a good measurement to use).

Place your keyboard and mouse here

Try to leave about 6 inches between the edge of the desk and the keyboard to give your wrists room to be supported. If your keyboard is raised, maybe look for a wrist pad that can help to position your hands evenly.

Take regular breaks

These don’t need to belong, even standing for a minute or two every half hour will help to break up the longer sitting periods.