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How To Avoid Back Pain While Working On A Computer

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If you work on a computer all day, whether that’s at an office or from home, then chances are you spend most of your day sitting down.  Whilst this seems like a convenient position to get your job done, it can be terrible news for your back.  Working from home back pain is a real thing and it's likely you have a less healthful office set up at home as you can sit on the sofa or even in bed to work! 

How To Avoid Back Pain While Working On A Computer

How to prevent back pain caused by sitting down all day

With terrifying headlines such as ‘sitting is the new smoking’ urging us to be more active, we are now all too aware that we spend most of our days sat in a chair and slumped over a screen.  Many jobs today require the use of a computer for the full 8-hour working day and it’s no good for our backs to be sat for this long.

Luckily I am here with a few tips on how to prevent back pain when you need to be typing all day long.

Choose an ergonomic office chair

We probably can’t all escape sitting down at work all the time, so the least we can do to prevent any back problems is to choose an ergonomic office chair.  These specially designed chairs ensure we are sat in the best position possible ensuring our posture is correct and our spines are straight instead of slouched.  I have a kneeling chair at home which I even use to sit at the dining table!

Stand and work

Even if you have an ergonomic desk and chair, sitting down all day is still not ideal.  Why not stand at your laptop instead?  Invest in a rising platform for your office desk so you can rise and lower your laptop and keyboard to a sitting or standing height.

Walk and work

You could also kill two birds with one stone by investing in a treadmill desk!  This will provide some light exercise which will help prevent back pain and will also stop you from sitting down all day.

Invest in a supportive recliner chair

Whilst sitting down for too long in an uncomfortable chair can cause back pain, sitting in the right chair to relax at the end of the day can provide a welcome relief if you’ve been suffering with back pain all day long.  It’s important to make sure you choose an appropriate and supportive chair that can ease your back pain in your living room such as recliner chairs from Fenetic Wellbeing.  It’s even possible to get a heat and massage recliner chair that could really help to ease any back pain.

Stretch or walk every half hour

It’s so easy to get into the flow of working and forget to move for hours on end especially when you’re stacked with work and have deadlines to meet.  It’s no good for the back to be sat in the same position for lengths of time though, so set an alarm for every half hour and at least stand from your seat and have a stretch or a short walk if possible.

Maintain a healthy weight

Being overweight can put more stress and strain on the back, so make sure you are leading a healthy lifestyle from eating the right foods to being active every day to maintain a healthy weight.

By ensuring you are not sitting on a regular chair all day long and you maintain an active lifestyle, you can help to prevent back pain caused by working all day on a computer.

How To Relieve Back Pain Naturally At Home

How to relieve back pain naturally at home

But what should you do if you are already suffering with back pain?  Of course the above tips are intended to help prevent back pain in the first place, but it's still possible you may suffer with bouts of back pain at some point in your life, or you may already be a sufferer.  

Here are some tips on how to naturally relieve back pain at home:

CBD oil

CBD oil can help to relieve chronic pain, including back pain.  CBD (cannabidiol) is a cannabinoid from the marijuana plant.  It does not have psychoactive properties like THC, but instead it works in conjunction with our bodies' endocannabinoid system.  This system runs throughout our entire body and its goal is to maintain homeostasis (internal balance).  

To learn more about buying the best CBD oils and to improve your knowledge, I recommend checking out the CBD oil buyer's guides published on  

Gentle massage

A gentle massage can relieve sore and tense muscles which could be the cause of your back pain.  Ask you partner or a close friend if they can massage your back or find a local masseuse.  I often get knotted shoulder muscles which can cause back pain and I pay for a regular at-home massage with a professional to loosen the muscles and stop/prevent the back pain.


Light exercise is great, but yoga is fantastic for those suffering from back pain. Not only is it very therapeutic, but it also helps to improve chronic back pain by loosening tight muscles, improving breathing and building strength. Yoga is also great for relaxation and so can help to relax your muscles, therefore reducing pain in the process.

Even light yoga stretches can help to loosen up muscles.  Don't overdo it or cause pain, but search online specifically for yoga for back pain/shoulder pain/lower-back pain and find a suitable gentle yoga practice for the area of your back that is suffering.


Acupuncture is a form of traditional Chinese medicine that has been practiced for thousands of years. Acupuncture uses needles to stimulate energy points in the body which helps to release tension and pain from muscles and joints. It is believed that acupuncture works by stimulating the body's natural self-healing abilities. It does this by increasing blood flow and promoting the release of endorphins and other chemicals in the body.


Poor posture can make back pain worse, or even cause it.  Make sure you are always seated or stood with a good back posture by following some of the tips up above in the article.  if your posture is poor then invest in a back posture support brace which you can wear in the daytime and it will correct your posture for you.

At some point in our lives, almost everyone will face a form of back pain.  This is on point more than ever for me as I recently suffered a six week injury in my sacroiliac joint which affected both my pelvis and back.

This can cause real struggles and difficulties in people’s lives and can be difficult to deal with, however, the good news is that there are different ways in which you can ease the pain and keep your back in tip top condition.

Get a good night’s sleep

A common trait you will find amongst people who suffer from back pain is that they frequently have sleep disturbances. When you do not get enough quality sleep, back pain can worsen due to inflammation. Invest in a good mattress and try out different sleeping positions.  A pillow between the legs can really ease the discomfort for a more peaceful night’s sleep.


If you suffer from back pain, one of the best things that you can do is take some time to rest. However, while you’d want to avoid vigorous activity, some light exercise can actually do your back some good. When you rest your back too much, you are decreasing muscle strength which can worsen some types of back pain. Take it slow by first going out on some light walks and then build up your activity level.

Eating right

If you are overweight, this can put excess weight on your back and many people find that when they lose those extra pounds the back pain decreases astronomically. This means you don’t have to be tied down to taking lots of different medication. If you are someone who struggles to lose weight, why not consult with a dietician to find a healthy meal plan that works for you.


When you suffer from back pain, one of the best things you can do is seek help from a back pain clinic. A back pain clinic can offer you a variety of different, innovative treatments that can free yourself from back pain. To get an idea of what treatments are available, this back pain clinic in London offer musculoskeletal physiotherapy, shockwave therapy, neuro physiotherapy and even Pilates!

Physiotherapy is a cornerstone of back pain treatment, with skilled practitioners, like those offering physiotherapy in Melbourne, focusing on improving movement, strength, and function through exercises, manual therapy, and patient education. Whether your back pain is due to injury, chronic conditions, or simply wear and tear, a skilled physiotherapist can help you regain control of your life. They'll create a personalised plan to address your specific needs and goals, combining various techniques to reduce pain, increase mobility, and improve your overall quality of life.

Hot or cold packs

If you are suffering from back pain and need some immediate relief, a good idea is to try both hot and cold packs to see which one works best for them. If you are suffering from inflammation, it tends to be that an ice pack is the better option as this can help to reduce the swelling; however, if you are experiencing cramp, tension or muscle spasms then a hot water bottle could be the better option.

Empowering Yourself to Live Pain-Free

Back pain doesn't have to be a constant companion. By incorporating these simple strategies into your daily routine, you can take control of your well-being and create a pain-free future. Remember, your body is your greatest asset, invest in it wisely!