Working at a computer can cause back, neck and shoulder pains, headache, eyestrain
and overuse injuries of the upper limbs
. The risks can be reduced or eliminated with proper workstation design, improved posture, good working habits and REGULAR EXERCISE.
Suggestions to reduce the risk of back pain:
Use an adjustable desk designed for use with computers; position the monitor so that it is either at eye level or slightly lower.
Position your keyboard at a height that allows your elbows to rest comfortably at your side. Forearms should be roughly parallel with the floor and level with your keyboard.
Adjust your chair so that your feet rest flat on the floor.
Use a footstool (if your feet do not rest on the floor when the chair is adjusted for good arm position).
Switch to an ergonomic chair, which helps your spine to naturally hold its curve while sitting.
Use an ergonomic keyboard to offer your hands and wrists a more natural holding position.
Take frequent short breaks and go for a walk or perform STRETCHING EXERCISES at your desk. Stand often.
Consulting a physical therapist (physiotherapist) for stretching exercises proper postural position than can surely help.
Also get an X-ray of the painful region in the back to rule out any bony abnormality. Usually in computer users it should be X-ray cervical and Dorso-lumbar region with both AP & lateral views)