Back pain caused by improper sitting at a computer - physiotherapy can be a solution

The office lifestyle is becoming increasingly common, with people spending eight or more hours daily in front of a computer without taking a break to stretch or relieve their backs, which can lead to back pain. Back pain can further lead to cervical spine and headaches, and according to the World Health Organization, this pain is one of the most widespread diseases.

How to prevent back pain

People are often hunched over while sitting at the computer, with their heads leaned forward, and it is this incorrect posture that leads to the pain mentioned above. However, there are several ways to prevent back pain. One of them is an adequately adjusted workstation. It should include an adjustable monitor at eye level, and the distance from the monitor should be approximately 50 to 70 cm. 

An ergonomic chair, lumbar support, and an ergonomic seat are also important. You should also pay attention to the body posture itself. For example, the hands should be close to the body, forearms and thighs should be parallel to the floor.

One should also get up every hour and take a 5-minute break. During this time, you can stretch vertebra by vertebra, take a short walk and do some light exercise to relieve your back.

A massage is also advisable if you are sitting for a long time. Thumb self-massage is highly recommended, where you can massage yourself directly during working hours. You can combine this self-massage with visits to massage parlours where your back will receive thorough care.

When to see a physiotherapist

You should see a physiotherapist if you suffer from back, lower back, hip or general spinal pain. Based on a comprehensive rehabilitation process and physiotherapy exercises, they can help you with back and spinal pain. At the same time, they will recommend possible lifestyle changes to prevent pain in the future.