Reduce back pain from working at a computer all day.

Back pain, neck strain, and aching joints in the hands are common symptoms among people who sit for long periods at work. There's a simple way to solve this problem.

Proper posture while working at a computer helps office workers avoid back, shoulder, and neck pain... Photo: Wellwest Osteopaths

Business Insider quotes author Tim Sitt's sharing of simple, time-saving tips for combating back pain that can be applied right at your desk for office workers.

Therefore, the first and simplest thing you need to do to relieve back pain is to stand up. Even just walking a few steps around your office for a minute or two is enough. This is because moving around helps you change your body posture and increase blood circulation.

In addition, you can perform another simple stretching exercise to relieve back pain after sitting for too long at your desk.

Stand up and walk about 1-1.2 meters away from your desk. Then, place both hands on the desk and look down at the floor, imagining you are pushing the desk forward with all your might.

Keep both hands firmly gripping the table, pushing it forward, allowing your entire body to feel the stretch on both sides and feel the pressure being released from your lower back.

Accordingly, your hips will be in a position that forms a 90-degree angle with your body while your hands remain firmly gripping the tabletop.

You can hold that position for about 20 seconds, and when you stand up, remember to use all the strength in your abdominal muscles, standing up slowly and carefully.

Choose a work chair with back support that cradles your mid-back. Practice abdominal breathing to engage your abdominal muscles and support your upper body. Additionally, you can refer to some advice from Health.com to prevent back pain caused by prolonged sitting. Maintain a posture where your head and neck are aligned with your shoulders, avoiding leaning forward. Position your mouse next to your keyboard to avoid straining or twisting your shoulders, arms, and wrists when using it.

Place both feet flat on the floor, keeping them shoulder-width apart to avoid strain on your ankles and knees. Choose a sitting position where your knees and upper thighs form a 90-degree angle with the floor, and your knees are in a vertical line with your ankles.

According to TTO