Computer Back Pain: Why It Happens and How to Fix It

It’s ironic that using a computer causes back pain.

I’m not lifting heavy weights. Or withstanding impact, like running or falling down (which are all common causes of back pain).

I’m literally just sitting in a chair! 😢

So why exactly does computer use cause back pain? Read this rest of this article to learn why, as well as how to fix it.

This article is not professional medical advice. It’s based off my personal experience and opinions. For years, my poor computer posture caused muscle tension, inflammation, and chronic pain. Bad posture also decreased my mental clarity, energy level, and work productivity. 

All the desk worker health tips I write about are directly related to improving posture at a computer. We are our own primary caretakers. Do your research. Make good decisions. And be the best advocate possible for your own healthcare.

Computer Back Pain: Why It Happens and How to Fix It

❌ Why Does Sitting at a Computer Cause Back Pain?

1. Slouching forward in chair

Anytime we rest our hands on a keyboard and mouse for long periods of time, our natural tendency is to compress the muscles on front of the torso (chest, abs).

This causes us to lean forward, which overextends the rear side of our torso.

This is dangerously destructive for our back muscles, tendons, ligaments, and spinal discs!

Traditional office chairs make this worse because they’re too deep, forcing most people to lean forward uncomfortably.

When we hold this vulnerable position for 8 hours a day, it causes repetitive strain and overuse injuries in our back.

2. Sitting Up “Too Straight”

I took full accountability for my poor computer posture in 2011.

I stopped slouching forward, but I had no idea what a balanced, neutral spine was at the time.

So naturally, I overdid it and sat up “too straight.” And too much of a good thing can be a very bad thing.

Some of my posture problems went away. But I was dealing with new back pain at the same time. 😬

✅ For Correct Sitting Posture

1. Learn about the natural curves of the spine.

Our spines are NOT supposed to be straight from a side view!

They are only supposed to be straight from a front or rear view.

2. Keep your spine “stacked” in a neutral position as much as possible.

Our spine is meant to be mobile and flexible for quick movements and short periods of time.

But anytime we stray from a neutral position for long periods of time, it increases the risk of spinal disc degeneration.

3. Use a lumbar support to maintain proper lower back curve (if necessary).

This depends on the person and the chair. Sometimes I feel better with extra lumbar support. And sometimes I don’t need it.

If my lower back curve collapses, it causes a chain reaction of poor posture throughout the rest of my spine.

Poor posture causes back muscles to become weaker, less flexible, and either abnormally lengthened or shortened.

Remember: My emails aren’t medical advice – just my personal experience of how I reduced back strain from sitting at a computer.

Want more office health tips? Check out my book 45 Ways to Improve Computer Posture! 📓

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THANKS FOR YOUR INTEREST IN COMPUTER POSTURE. 

If you’ve read this far, congratulations! You’re taking valuable steps to reduce computer-related injuries by improving your posture. That’s something to be very proud of!

If you liked this article on computer back pain, check out my free ebook titled 3 Ways to Improve Computer Posture Immediately!

>>> Click here to download your free copy

This ebook is a great supplement to the article you just read. In this ebook, you’ll learn 3 of the most painful, poor computer posture mistakes. Then, you’ll learn how to fix those mistakes immediately with 3 simple changes to your ergonomic computer desk setup.

Go to SittingPosture.com/ebook to learn more.

Take care,

Todd Bowen