Bad habits can lead to bad backs. Today, in most Western countries, office works can spend 8 to 10 hours in front of the computer. This can lead to all sorts of bad habits that can lead to poor posture and sore back over the months and the years. In this article, I will give you some advice on how to improve your posture and hopefully avoid a bad back.

Tip 1. Know the warning signs

If you have a bad back, you should look out for the signs throughout the day that may inform you that your office chair is causing the soreness. For example, if you back gets sore after sitting at the desk for long periods then you know there is something wrong with the ergonomics of the chair and desk. More often than not, this pain can go away after you get up and leave the chair.

Tip 2. Move often

If you are sitting at your desk for long periods, you will become tired and you will find yourself slouching and slumping. This will lead to more pressure on your back, shoulders and neck. By getting up every 30 minutes or so you will ensure that the muscle can get a must needed rest. A good idea is to go for a walk to get a drink or snack. Don't forget to relax and stretch any tired or sore muscles.

Tip 3. Keep proper posture

You should learn what proper posture is when you are both standing and sitting. A posture corrective brace can help you in this regard. Read up on ergonomics, Alexander technique and Pilates - these are all great sources of how to sit and stand with proper posture. Also be aware of keeping everything symmetrical - don't lean to one side or cross your legs while sitting.

Your desk area should also be set up correctly. Your office chair, drum lamp shades, computer screen, desk level and lighting should all be set up in such a way to ensure that your posture is easy to maintain.

Tip 4. Exercise

Strengthening your back and shoulder muscles will prevent them from becoming tired and injured. Of course, you need to train slowly and correctly to avoid actually damaging these muscles while you train. Don't forget you stomach muscles as core strength is important to maintaining proper posture.

Tip 5. Don't Over correct Your Posture

It is important to relax while you are maintaining correct posture. Be stiff and clenching muscles can actually lead to injury and poor posture.