How to get rid of back pain from working at a computer?
I sit at the monitor 8-9 hours a day and my back hurts constantly. I've already bought an orthopedic pillow but it doesn't help. Maybe there are some exercises or something else?
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★ Best answer
A pillow is nice and all, but it won't fix the problem if you're sitting wrong all day long. The main thing is: adjust your desk and monitor height so your back stays straight and your eyes are looking at the center of the screen. Make sure you get up every hour for at least five minutes, do some bends and stretches - that's way more important than any pillow. If the pain doesn't go away after doing that, you should see a doctor, might be you need physical therapy.
oof, I literally see myself in your description! when I first started in sales, I'd sit at the computer all day and my back would just scream! a pillow is good, but honestly that's only half the battle. the main thing is proper posture and taking breaks often! try setting yourself a reminder every hour and get up for 5-10 minutes at least, walk around, stretch. your monitor should be at eye level roughly, not looking down - your back goes crazy from that! a proper chair with lumbar support really helps too, might be worth spending money on
as for exercises - I started doing simple stuff that an osteopath recommended! stretching your back forward while sitting, side bends, shoulder rolls - literally doing this stuff a few times a day saves you! yoga also helped me understand how tension gets held in your back a bit. and honestly by the way, when I started baking on weekends and stood at the kitchen table - weird but my back would forget to hurt) guess your muscles just need different kinds of load!
if the pain is bad - don't put it off, go see a doctor or manual therapist! could be a herniated disc or something or a serious spasm. but mostly it's a matter of habit - posture, breaks, exercises and it should all get better!
Oh, I totally get it! I used to work in HR myself and I know this pain firsthand. A pillow is really just half the solution! The main thing is proper workspace organization and regular breaks. Your monitor should be at eye level when you're sitting up straight, and your keyboard and mouse should be positioned so your elbows are bent at a right angle. You need to choose your chair seriously, with lumbar support, not just something pretty! And here's what actually helps - getting up every hour for at least 5-10 minutes, stretching, moving around. I used to set an alarm for myself!
Simple exercises really help: tilting your head side to side, circular shoulder movements, arching your back backwards. When I started knitting during work breaks, my back actually started hurting less, because your hands move differently, not over a keyboard! And try standing against a wall and doing push-ups against it - it strengthens your back wonderfully. If the pain doesn't go away for a few weeks, you should really go see a doctor! Maybe your muscles are just weakened or there's some kind of pinched nerve. Health is no joke!
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