Most of us sit behind a desk and work at a computer. The long hours and stationary position can be tough on your lower back. 

But some simple ergonomic adjustments can help you live pain free.

What's Ergonomics?

Ergonomics is the science of fitting workplace conditions and job demands to the capabilities of the working population. Effective and successful "fits" assure high productivity, avoidance of illness and injury risks, and increased satisfaction among the workforce. Read more

Ergonomics and Relieving Back Pain

1. Keyboard- Most people are guilty of improper keyboard habits. The main problem is that many people keep their wrists sloped upwards when they are typing. However, it has been discovered that it is actually healthier on your wrists if you keep them straight while you are typing.
2. Lighting- Some people pay no regard to the lighting in their work environment. What they don’t realize is that this is just as important an area as any other one in regards to ergonomics. You need to make the room bright enough to see while you are working. Never squint. 
3. Chair- Ensure that your knees are about 4 inches away from the bottom of your chair. If you have any sort of lumbar support system, use it whenever possible. Make sure that your feet are placed evenly on the floor and never cross them. Every so often move them around to encourage blood flow and prevent them from becoming stiff.
4. Monitor- Keep your monitor as far away from your eyes as possible but still close enough to where you can make out the words on it. Also make sure that it is on even level with your head- not higher and not lower.