To help you deal with back problems or avoid, them follow our suggestions below:

- Adjust your office chair so your arms are in a parallel position to your spine, and your forearms are leaning at a 90 degree angle to your upper arms. If needed, adjust your chair up or down so that your arms can reach this position. Many current office chairs are adjustable in an up or down position, so you don’t have any excuse not to have your chair in the right position.

- Make use of the arm rests on your office chair. These should be moved so your arms are somewhat lifted at the shoulders; this will take some of the strain off your neck and shoulders. Your backside should be close against the back of the chair and there should be a cushion that positions your lower back slightly forward so that you can prevent slouching. Try not to slouch down in a chair, since this will put pressure on your lower back.

- Take breaks regularly. Walk around and do some stretching. Exercises can be done so you can stay mobile and help take away stress that can pile up while you are working.

- As you are seated with your backside close to the back of the chair, attempt to put a closed fist in the middle of your calf and the chair. If you can’t do this then your chair should be readjusted. You can adjust the backrest forward or use a lower back support as an alternative.

- Your eyes should look at the middle of your monitor. If not, you need to move the VDU or chair in the right position.

- Make the effort to exercise to remain fit and healthy. Yoga is a gentle way to exercise and help lessen stress, which is an additional possible reason for back pain. Stress causes your muscles to tighten up, possibly causing trouble.

- Legally, your employer is required to look out for the health and well being of its workers. They can assess your risks for you and they must do something about any reports of bad health resulting from work. Speak with your boss if you think they can do something to make your working environment better.