Does your back hurt from sitting down for too long? Here are 5 easy ways to avoid back pain

Do you experience back pain while working from home or during online classes?

In an interview with GMA-7's "Unang Hirit," physical medicine and rehabilitation specialist Dr. AJ Majones explained how back pain can be caused by "postural stress,"a result of inefficient posture, repetitive movements or sitting in the same position for a long time.

The expert also answered questions from concerned netizens and shared a few easy tips on how to avoid experiencing back pain at home.

1. How to sit properly

A correct sitting position is very important in maintaining a healthy back and spine.

According to Dr. Majones, those who work at a computer should keep the top part of the monitor at eye level. "This way, we can maintain a normal downward gaze towards the center of your screen," he explained.

Of course, it's also important to sit straight in such a way that the upper and lower back comfortably meet the chair and both feet rest flat on the floor.

2. Back and foot support

Apart from chair pillows, you can also place your feet on something that can elevate your legs to the proper height.

For better circulation, Dr. Majones would also recommend keeping the back of the knees at least four inches away from the edge of your seat.

"Para po maiwasan natin ang pag-impede ng blood flow," he explained.

"Or kung masyado tayong sagad sa dulo po, lahat ng pwersa ng gravity po ay didiretso po sa ating likuran."`

Dr. Majones also reminded viewers that we don't need to buy expensive chairs as long as you know the proper items you can use to support our backs.

3. Improve posture when doing household chores

When a netizen asked why her back always hurts after doing the laundry, Dr. Majones said it's important to avoid leaning forward or squatting too much while doing household chores like washing clothes.

“Iniiwasan po natin 'yun dahil nagiging malambot po 'yung posterolateral ligament," he explained.

Dr. Majones added that staying in the improper position can also lead to disk herniation, which is a common cause of back pain.

4. Stretch and exercise

It's important for those working from home for long periods of time to give their backs a break.

Dr. Majones said you can try going for a walk, or look up to stretch your arms towards the ceiling, then hold it for 15 to 30 seconds.

Dr. Majones also demonstrated a small stretching exercise wherein you get up from your seat, bend forward, then hold the position for 15 to 30 seconds.

5. Watch out for 'red flags'

Aside from postural stress, some cases of back pain can also be a result of more serious back issues that would require medical attention.

Majones reminded viewers to look out for certain "red flags" like unexplained weight loss, or even constitutional symptoms like fever and chills.

"Kailangan po nating imbestigahan ('yan)," he said. — Margaret Claire Layug/LA, GMA News