Modern day work habits often make people sit for long hours before their computers and monitors. Back ache is the most common complaint from those who spend a good portion of each day sitting.

Most of the back troubles are caused by poor posture and weak muscles due to poor posture in sitting. Proper manner of sitting and good posture help avoid back problems in a big way.

Besides learning to maintain a good posture while sitting, you can also try out certain simple exercises to build strength and flexibility of your back muscles. Listed below are six tips that will help you maintain a good posture at work and avoid back problems:

1) Sit comfortably in a stable chair. Let your head roll forward. Slowly rotate your head without straining your neck. You can repeat this at least 5 times in each direction.

2) Sit with feet flat on floor. Place your hands on the chair or desk for support; slowly raise your thighs a few inches above your chair. You can try this out times at one go but remember to use chairs that come without rollers.

3) Clasp your hands behind your head and push your elbows back. Release the tension. Do it give times. Repeat the same movement by clasping your hands across the forehead and exerting pressure on the head.

4) Lean forward slowly until your upper body is resting on your lap. Hold the position for 10 seconds. Place your hands on your knees. Sit back up. Do this five times.

5) Keep in mind that our back has three curves - cervical (neck), thoracic (chest), and lumbar (lower back). While sitting ensure that all three curves are aligned to keep your back in balance. Don't slouch on chairs or bend forward over your computer screen; this could result in these curves going out of balance.

6) Place a pillow at the back of your chair seat to support your lower back. Move your seat as close to your work as possible to keep from bending forward. Angle your computer in a position so that you can look straight ahead rather than looking down.