• Maintain Proper Posture: 

• Sit with your back straight and shoulders relaxed. 

• Keep your feet flat on the floor and knees at a 90-degree angle. 

• Use an ergonomic chair that provides support to your lower back. 

• Take Breaks and Stretch: 

• Stand up and stretch every 20 - 30 minutes to relieve tension. 

• Perform simple light stretches for your neck, shoulders, and back. Don’t over stretch or force a stretch. 

• Adjust Your Workspace: 

• Position your computer monitor at eye level or slightly above eye level to avoid straining your neck. If you can’t raise your monitor, lower your chair level. 

• Arrange your desk and chair to promote a neutral spine position. 

• Use Lumbar Support: 

• Consider using a cushion or a chair with built-in lumbar support to maintain the natural curve of your spine. 

• Stay Active: 

• Engage in regular physical activity to strengthen your core muscles. 

• Incorporate exercises that focus on your back, such as yoga or Pilates. 

• Stay Hydrated: 

• Drink enough water to keep your intervertebral discs hydrated. 

• Avoid Prolonged Sitting: 

• Stand or walk around periodically to prevent stiffness. 

• Consider using a standing desk if possible. 

• Proper Keyboard and Mouse Placement: 

• Keep your keyboard and mouse at a comfortable height to avoid reaching or straining. 

• Use Headsets: 

• If you use the phone frequently, consider using a headset to avoid cradling the phone between your shoulder and neck. 

• Maintain a Healthy Weight: 

• Excess weight can contribute to back pain, so strive to maintain a healthy weight through proper diet and exercise. 

If you experience persistent or severe back pain, it's crucial to consult an experienced Chiropractor for a thorough assessment and personalized advice.