Reduce back pain from working at the computer all day

Back pain, neck pain, and arm and joint pain are common symptoms for people who have to sit in one place for a long time at work. There is a simple way to solve this problem.

Sitting posture when working with computers 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 to prevent back pain that can be applied right at the office desk for office workers.

Accordingly, the first and simplest thing you need to do to solve back pain is to stand up. Even just walking around the office for a minute or two is enough. Because moving like that will help you change your body posture, increase blood circulation.

Along with that, you can do another simple stretching exercise to relieve back pain after sitting too long at your desk.

Stand up and walk about 1-1.2 meters away from your desk. Then, place your hands on the desk and look at the floor, imagining that you are trying to push the desk forward.

Keeping your hands firmly on the table, push it forward, allowing your whole body to feel a stretch on both sides and feel the pressure being released from your lower back.

This will allow your hips to be at the junction of a 90 degree angle your body makes with you while your hands remain firmly on the table.

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

Choose a chair that supports your mid-back. Practice abdominal breathing to exercise your abdominal muscles and support your upper body. You can also refer to some advice from the Health page to prevent back pain caused by sitting in one place for too long. Create a posture so that your head and neck are straight compared to your shoulders, not leaning forward. Place the mouse right next to the keyboard so that you do not have to reach or twist your shoulders, arms, and wrists when controlling the mouse.

Place your feet on the floor shoulder-width apart so that your ankles and knees are not strained. Sit so that your knees and upper thighs form a 90-degree angle to the floor and your knees are in line with your ankles.

According to TTO