Computer back problems


Computers have become an important part of our everyday lives as a result of
technological advances. We've become so reliant on this machine that we can't imagine
our lives without it. Despite its many benefits, sitting glued to a screen has numerous
drawbacks, especially in the back area and nerves. In this article, we’ll focus on the
effects of repeated computer use on the spine in adults and children, as well as the
causes and ways to avoid it.
In general, musculoskeletal symptoms are common among middle-aged people in
the workplace. These signs, however, now appear 20 years earlier in life than in
previous generations. As a consequence, we begin to blame modern devices such
as computers and tablets.
Sitting for long periods of time causes a variety of health issues for the spine's joints and
bones, including backache, muscle tension, and back and neck muscle weakness, all of
which may lead to complications such as a herniated disk, which causes discomfort in
the arm or leg. Furthermore, it can impact the curvature of the spine and back tilting.
Numerous studies have warned about the risks of sitting in front of a computer screen,
for example, a German study found that people who spend a lot of time in front of
computers are more likely to develop serious back problems. The more hours worked,
the more reports of back pain and vertebrae, particularly if the sitting posture was
incorrect, which leads to long-term abnormalities. In a study of 152 teenagers, a
correlation was discovered between the number of hours spent on the computer and
overall musculoskeletal pain. In a study of 88 teenagers, computer usage of more than
15 hours per week was found to be a risk factor for lower back pain. LBP carries a major

Causes of computer-related back pain

Back pain is the most common work-related disability, and experts reveal that office
computers have much to do with this, it caused by three problems:
  • Office chairs, which don’t support your body properly and have poor body alignment, can create pressure on various areas of your spine.
  • Leaning too far forward, bending your head too low, or dangling your feet to high can all case spine issues.
  • It's estimated that 40 percent of people with back pain have spent long hours at their computer each day.

Injuries from laptop computers

Laptop computers were built to be used when a person couldn't access a
desktop computer for a short period of time. However, many people nowadays
use a laptop all of the time. The increased use of laptop computers has resulted
in an increase in the number of pains, strains, and injuries among computer
users. The issue is that since a laptop's screen and keyboard are too close
together, positioning the monitor at the correct height for your back and neck
allows you to raise your arms and shoulders too far. As far as possible, use a
properly set-up desktop computer instead of a laptop, and use peripheral
equipment such as a separate keyboard, mouse, and laptop stand.


Preventing computer-related muscle and joint injuries

To avoid the health risks associated with computer-related activities, long-term
studies and ergonomic interventions are required. It is suggested that you walk for
two to three minutes per hour, as well as do routine exercises to strengthen your
back and neck muscles, increase flexibility, and reduce back pain. Take care to sit in
such a way that your trunk and feet form a right angle and your back hits the chair,
which should have a headrest.

Here is some tips that can reduce computer-related back issues

  • Sit at an adjustable desk specially designed for use with computers.
  • Sitting up straight with your head level not bent forward
  • Keep your shoulders relaxed and your elbows close to your body
  • Have the computer screen either at eye level or slightly lower.
  • Have your keyboard at a height that lets your elbows rest comfortably at your sides.
  • Adjust your chair so that your feet rest flat on the floor, or use a footstool.
  • Use a specially designed chair to help your spine hold its natural curve while sitting.
  • Use an ergonomic keyboard so that your hands and wrists are in a more natural position.
  • Take frequent short breaks and go for a walk, or do stretching exercises at your desk.
    • Every 10 minutes, take at least a 20-second break to stop typing and stand and stretch. In addition, every 20 minutes, stand and spend at least 2 minutes away from your computer.

Children and computer-related injuries

If children play video games too much, they can develop physical and psychological
problems. According to a recent report, playing video games has been related to an
increased risk of LBP in 9-year-olds. Furthermore, the incidence of lower back pain is
higher in girls than in boys, and it increases with age. With the right furniture, better
posture, and healthy behaviors like taking rest breaks and limiting time spent playing
video games, you can minimize or eliminate these risk.

When to visit the doctor

Sitting that causes mild back or joint pain is often neglected, but there are certain
warnings that should not be ignored in order to prevent complications and necessitate
urgent medical treatment, such as: -
  • Constant pain for more than three days.
  • Numbness and numbness in the feet.
  • Inability to do normal daily activities.
  • Pain and swelling in the joints.
  • Sudden excruciating pain in the back and feet.
To summarize, you might be forced to sit for long periods due to the nature of your
job or leisure activities, but evidence indicates that increased computer-related
activities are an independent risk factor for a number of health problems, especially
back problems. Consequently, you should pay attention to the above-mentioned
recommendations to reduce the possibility of complications while sitting for long
periods of time and, if possible, see a doctor.

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