One of the main causes of back pain is the amount of time we spend sitting at our PCs - 30 or more hours a week.
Our bodies aren't designed for it. And after work, things don't get any better. Hands up if you spend most evenings sprawled on the sofa watching the box?
The key to a healthy back is to keep active and to support your back properly when you're sitting down, says BackCare, a health charity.
Stay active
Staying active doesn't mean you have to go to a gym. You can download a set of exercises that are easy to fit into your day. You can do them while you're waiting at the bus stop, filling your shopping trolley or waiting for the kettle to boil. The exercises are part of the Government's Better Backs campaign
Are you sitting comfortably?
Is your chair the right height for your desk and PC screen? The top of your screen should be at eye level. Are your mouse and phone within easy reach? If your employer offers a free workstation audit, take them up on the offer.
Remember to take regular screen breaks, stand up, walk around and shift position. There are exercises you can do at your desk on BackCare.org.uk Oh, and do take a proper lunch break!
It's also a good idea to learn keyboard shortcuts for all the software applications you use. Set up shortcuts to folders you use regularly - it means fewer clicks on the mouse.
Strong tummy muscles
A strong trunk helps stabilise the spine, says physio Sarah Keys in her book Back Sufferers' Bible. Boosting the strength of your tummy muscles can help the spine stay in its proper position – tummy and back muscles together buoy up the spinal vertebrae and stop them 'telescoping' downwards towards the pelvis and squashing the intervertebral discs.
Yogalates
Exercise classes such as yoga and pilates can help you strengthen back and tummy muscles and maintain flexibility. Yoga positions such as 'the Cat' can help gently mobilise the spine and positions such as the 'Sphinx' and the 'Cobra' can help counteract a day spent hunched over the keyboard.
If you feel your posture has got worse over the years, you could invest in lessons in the Alexander Technique to help you relearn the way you sit, stand, walk and carry out daily activities. And some adult education centres offer beginners ballet for adults which can help improve posture.
See a professional
To help soothe your aches and pains, there's a whole army of physios, sports massage therapists, osteopaths and chiropracters out there. And of course, you can see your GP.
