How to Prevent Computer-Induced Pain

Many of us spend countless hours a day hunched over in front of our computers. As a result, we often incur some back pain. While “tech neck” is known as the strain caused by looking down at phones and tablets, “online spine” (bending or leaning over a computer) can cause strain on the back, shoulders and neck.

Forty-eight percent of people who work on computers had back and neck pain, said a 2021 study. Research also shows that prolonged sitting can cause lower back pain as well, according to an article in The New York Times Well newsletter.

There are a few things you can do to prevent this: First, make sure your desk at home and/or your office is ergonomically correct. Position your arms at right angles and your screen at eye level, says Dr. Edward Wei of Massachusetts General Hospital. Try putting your computer on a stack of books or atop a stand and using wireless accessories.

Don’t push your head forward when trying to see the screen more closely, known as “neck scrunching.” Research shows that pain follows within just 30 seconds of doing this.

Set a timer every 30 minutes to remind you to move around and change positions. Even fidgeting or “micro-movements” can help decrease back pain from prolonged sitting.

Try some simple stretching in a seated position to open the hips if you feel your back and shoulders starting to hurt, suggests Jessamyn Stanley, author of “Every Body Yoga.” 

Regular exercise and movement are the best ways to prevent recurring back pain, Wei said. A preventative approach — movement and flexibility within your daily routine — will help your back in the long run. And focusing on your core is especially helpful in gaining strength and stability, as this is your body’s power source. Yoga, Pilates, swimming, walking and the elliptical machine are good places to start.

Be mindful of your position when watching TV on your computer as well. Try propping up with a pillow vertically behind your back and placing the laptop on a stand.

And if the back pain lasts longer than three months, then it’s probably time to get help from a doctor or physical therapist. Here’s how to prevent pain and strengthen your back, via The Times. 

1. Assess your workspace.
2. Take breaks — and embrace fidgeting.
3. Stretch when pains strike.
4. Make core-strengthening exercises a habit.
5. Rethink your binge-watching position.