During this work from home period, many of you are probably sitting on couches, standing over the kitchen counter, basically typing on your computer in any number of ways that are not great for your posture.

Think about it for a moment. Is your back rounded or hunched over? Has the arch in your lower back flattened out? When we sit all day many postural changes can happen.

Many of my clients complain that they sit for more than eight hours a day aside from a few bathroom breaks. Many have lunch at their ’desk’ and, as they are working from home, do not have the supportive chair they had in their office.

As a result, several have suffered neck pain and lower back aches. There are, however, ways of alleviating these symptoms:

1. Check your computer or laptop positioning. Raise the height of your chair so that your eyes are level with the screen.

2. Move the monitor closer or farther away so that the screen can be read easily.

3. Try increasing the font size or, if using a laptop, link it to a larger monitor.

4. If your chair does not allow you to maintain the normal curvature of your spine, look for an ergonomic one – something that provides lower back support and promotes good posture to alleviate back pain.

5. If your feet do not touch the ground when you are seated put a stool underneath your desk.

6. Make sure that your arm rests are not too high; the idea is to make sure your neck and shoulders are able to relax downward.

7. Set a timer and get up every half-hour. If you do not need to be in front of your computer screen while on a conference call, take a walk during the meeting. You could also use the 20-20 rule. Every 20 minutes take a break and focus on something at least 20 feet away.

8. Try to move. Leave your work spot as often as possible, even if it’s just to get a glass of water. Take the long way to the bathroom, check the mail, or take a few moments with your animals; you could also try and change your workstation into a standing one for at least half the day.

It is unlikely we will all stop working at a computer at any point soon so try out some of these tips – and stick with them even after you go back into the office.

Try to avoid neck and back pain and B-Active For Life!

Betty Doyling is a certified fitness trainer and figure competitor with more than a decade of experience. Look for B. ActiveForLife on Facebook