Make sure your chair is comfortable and adjusted for you, (not everyone else)

Sit so your pelvis is upright Try and ensure your thighs are at a 110 degree angle to your trunk

Ensure lumbar support of your chair fits small of your back so it maintains natural S shape of your spine

Ensure armrests of chair touch your forearms, when your shoulders and elbows are relaxed at your side (This helps to avoid strain in your neck and upper limbs)

Ensure seat depth allows your bottom to be at back of seat with a two finger gap between front edge of seat and behind knees. (Ensures adequate thigh support whilst allowing movement without obstruction).

Make full use of chair movement especially when reaching for items such as phone

Don't slouch Alter your position frequently when using a keyboard Move if you are uncomfortable. (It's surprising how many people don't)

Change your posture frequently to give your muscles a break Take frequent breaks from your desk (And no it's not an excuse for a cigarette break)

Keep your mouse and telephone as close as possible (Allowing you to remain relaxed and in a natural position at your desk)

Ensure your monitor is square on so you don't have to turn your head to look at it. (Document holders are handy)

Ensure your screen is at arms length away from your face so top of screen is horizontal to your eye line.

The next time you are at work again, open your eyes, and just see how much damage your office job is doing to your back...You just might be shocked.

Numbness, pins and needles or weakness in your legs. You would need to see your doctor urgently if this was progressive, situated around your bum or affecting both your legs...

Difficulty in passing urine or opening your bowels. (Again cause to see your doctor immediately).

Pain and or numbness down back of leg to your foot. (May be indicative of sciatica).

Back pain which is associated with pain in your tummy or chest.

Backache plus weight loss, sweating episodes or general feelings of being unwell.

Backache during or after any treatment received for cancer.

And finally

To avoid obvious causes of back pain,

Check your bed...

Is it properly supporting your back? (Please don't tell me you have back problems, and you're sleeping on a health bed), they are far too hard. Your bed needs to be comfortable and supportive.

Driving Ensure you can reach steering wheel as well as foot pedals, gear stick etc comfortably.

At home Use non slip mats in bathroom, Avoid bending to do any household tasks (Squat), Ensure work surfaces are waist height. Sit down to peel veg...

Ensure your ironing board is at waist height, and do just small amounts frequently. Ensure iron is not too heavy for you.

Kneel when making beds or cleaning bath, squat when emptying/loading washer/dryer etc. Be extra careful (Again squat), if you have a very low oven...

Keep frequently used items in cupboards at waist height, and less frequently used in harder to reach cupboards.

Using these tips will help to keep your back healthy and pain free