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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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!
An orthopedic pillow is just a crutch if your spine is in the wrong position all day long! It's important to check that your eyes are level with the upper third of your monitor. If the monitor is too low, you're leaning forward all day, and if it's too high, you're tilting your head back. Both are terrible for your back! You also need your elbows bent at a right angle and resting on the desk, otherwise you'll be reaching for the keyboard and mouse.
But here's what a lot of people miss: even with perfect posture, sitting for eight or nine hours without a break is a disaster for your spine! Your back isn't designed to be stationary! I get up every hour for about five minutes and do some simple torso bends, shoulder circles, do about ten squats. It sounds weird, but it really does help! Plus I try to sleep on a proper mattress - a bad mattress will undo all your efforts to maintain good posture.
If the pain doesn't go away after a couple of weeks of making these changes, you should see a doctor. Maybe something's pinched in there and you need a specialist's opinion. But honestly, half the people who complain about back pain from their computer just sit like monkeys!
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