Content

• Steps
• What you need

Back pain is a common illness that occurs in adults, especially those who have to sit and work all day. However, sitting all day at the desk with back pain not only makes you feel uncomfortable, but also affects your work performance. To make each day go smoothly and overcome the discomfort, you can adjust your sitting position as well as take some steps to reduce the pain.

Steps

Part 1 of 2: Sitting Comfortably at the Desk

1. 

   Support lower back. One of the causes of back pain at work is that the lower back is not properly supported. It is recommended to use a supportive adjustable seat, but if you cannot afford it, you should change your work station to make it more comfortable.
   • If the chair doesn't have back support, you can place a pillow between your back and the chair to give your lower back extra support.
   • You can also use a pillow to keep the ice pack in place to ease your pain.
   • The footrest provides additional support for the lower back.

2. 

   
   
   Adjust the chair. You should use a chair with adjustment function to avoid back tension. Adjusting the height of the chair appropriately not only helps your back relax, but also gives you comfort.
   • You should adjust the height of the chair so that your wrists and forearms in typing position are aligned and parallel to the ground. The way to determine the correct height of the chair is when the elbow is right next to the body and forms an L shape at the elbow joint.
   • Change the back position and tilt of the chair for comfort and back support.

3. 

   
   
   Relax your feet on the floor. After adjusting the height of the chair, you need to rest your feet flat on the floor. This step helps keep your back neutral and reduces discomfort.
   • You can use footrests for extra back support if needed.
   • Avoid crossing your legs as this can affect your sitting position and cause discomfort in the body.

4. 

   
   
   Put your computer in the best position. You should keep your computer and accessories close to your body to ensure that you are sitting properly and that your head and neck are not tilted for work. This method helps overcome and prevent back pain.
   • The monitor should be at eye level about an arm's length away.
   • The keyboard is located 10 to 15 cm from the body.
   • The mouse is placed as close to the body as possible so that you do not have to bend your back to touch the mouse.
   • If you are working on a document while using a computer, you can use a paper clip to attach the papers to the screen so you do not have to bend your neck to the side while typing.

5. 

   Using headphones. If you regularly listen to the phone, the head and neck will always have to fold, causing discomfort. Instead, you should wear headphones attached to your phone to stabilize your sitting position properly.

6. 

   Plan a break while you sit to work. When sitting for a long time, take breaks throughout the workday. This will help stretch the muscles, and overcome back pain.
   • Take a five-minute walk after an hour of work. During lunch break, you can go for a walk or do some exercises to help relax your back.
   • In addition, during a break you can get up and adjust before sitting down. When standing up, gently rotate your hips for about 10 seconds. Squeeze your stomach and turn your shoulders back, then relax your shoulders. These movements help you stretch and activate muscles that don't work much while sitting at work.
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Part 2 of 2: Treating Back Pain

1. 

   Place the ice pack on your back. After sitting comfortably, you can place the ice pack on your sore back. This step provides immediate relief and minimizes inflammation that makes pain more uncomfortable.
   • Apply ice to the affected area at least every 20 minutes. Otherwise, the compress will only cool the skin, not the underlying muscle tissue.
   • You can apply ice up to 5 times a day with at least 45 minutes intervals.
   • If you can't keep the pack on your back, you can use an elastic bandage or towel to hold it.

2. 

   Use heat therapy. Using heat on tense muscles can not only relieve pain, but also relax muscles. You can use a variety of heating solutions, such as pads or hot abrasives, to relieve pain while sitting at work.
   • Fill a bottle with hot water or place a heating pad on the seat in contact with the affected area.
   • Over-the-counter hot grinding stones also provide pain relief.

3. 

   Take pain relievers. You can take over-the-counter pain relievers to relieve the pain and control inflammation.
   • Take ibuprofen, aspirin, or naproxen sodium as NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) to relieve back pain. You can also take acetaminophen.
   • Ibuprofen and NSAIDs also reduce inflammation.
   • Consider using a combination of ice packs and pain relievers while at work for absolute pain relief.

4. 

   Take a muscle tension reliever. If pain relievers are not working, consider a muscle tension reliever. Your doctor will prescribe the above medication, so talk with your doctor about why you are taking this medication.
   • Note that muscle tension relievers can make you feel dizzy and drowsy, and affect your performance at work.

5. 

   Light massage. This can help relieve back pain and relax your muscles as well as overcome your discomfort. You don't have to do an intensive or complex massage to be effective on your back.
   • Gently rub sore areas if you can reach them.
   • Use tennis balls to relieve back pain. You can place the ball between your back and the wall or chair and gently move it back and forth to massage.

6. 

   Self-reflexology. Stimulating the acupressure points on your back can help relieve pain. The lower back has four points associated with pain relief.
   • The low back pain point is located near the spine at lumbar level and between the second and third lumbar vertebrae.
   • Press lightly on these points to relieve pain.
   • You can find the exact acupoint location to stimulate at http://acupressurepointsguide.com/most-important-acupressure-points-for-back-pain/

7. 

   Stretch while sitting to work. In addition to getting up after every hour of work to help relax your back, you should also stretch your back while sitting.
   • Relax your feet in contact with the floor. Move to the right side and place your hands on the guard.
   • Slowly pull your body in the same direction, rotating until you feel the muscles stretch.
   • Hold this position for at least 30 seconds. Repeat two to three times. Then repeat on the other side.

8. 

   Stretch your tendons while sitting. The tendon muscles can get tight if sitting for a long time. You should do resistance stretching to help the muscles in your back not tense anymore.
   • Sit with your feet relaxed on the floor, looking straight ahead.
   • Slowly straighten your right leg for five seconds, then hold for one second and slowly pull back to continue straightening for the next five seconds. Repeatedly. Then do the same thing with the other leg.
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What you need

• Elbow chair
• Lumbar support tools
• Footsteps
• Headphone
• Ice packs
• Analgesic