While sitting slows down your metabolism, it also puts a lot of pressure on the lower back. That is why computers and back pain go together. You have to take care because spine health determines your continued success. If you are hurting already, read this and implement it:
Keep your head up: Align head and neck above your shoulders.
Keep the mouse close: No reaching for it. It should be close on a comfy mousepad next to your keyboard.
Get the right chair: It must let your lower back rest on a lumbar support.
Breathe from your stomach: Inhale like you want to get your navel close to your spine.
Sit close: Your torso should be about an arm’s length away from the monitor. Monitor should be 2 to 3 inches above the eye level.
Rest your feet: Plant them flat on the floor, comfortably apart.
Take breaks: Move, stretch every 45 minutes to an hour.
Right angle: Position knees at 90 degrees above your ankles. It keeps the spine straight.
Stretch shoulders: Roll them back and down, square them over your hips, as if you’re balancing a plate on your head.
Stop squinting & straining: Laptop users tend to do this. Get a separate keyboard and a mouse.
Uncross legs: Crossing legs while sitting makes it difficult to keep the spine straight.
Mobile use: If you are the kind that cradles your phone with your neck while talking, your spine is under stress. Stop it. Take a walk, keep conversations short (5 minutes is good).