If your chair doesn’t have back support, consider putting a pillow between your back and the chair to give your lower back extra support. You can also use this pillow to hold in an ice pack to help further alleviate your pain. A footrest may help to support your lower back further. [3] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source

You should adjust the height of your chair so that you can type with your wrists and forearms straight and parallel to the ground. [5] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source A good way to judge if your height is correct is to see if your elbows are by your body and form an L-shape at your joint. [6] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Change the back position and tilt of the chair so that you’re comfortable and your back is supported. [7] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source

You can use a footrest if necessary, which may also provide additional support for your back. [9] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Avoid crossing your legs, which can cause you to sit in less than optimal positions and contribute to your discomfort. [10] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source

Your screen should be at eye level about an arm’s length away. [12] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Your keyboard should be 4–6 inches in front of you. [13] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Keep your mouse as close to you as possible so that you’re not bending your back in any way to reach it. [14] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source If you have papers on your desk while typing, try attaching them with a clip to your computer screen. That way, you won’t be bending your neck to the side while typing.

Take a five minute walking break every hour if possible. During your lunch break, considering going for a walk or doing some other type of activity to stretch and relax your back. Another option at break time is to stand up and realign the body before sitting. When standing, gently squeeze the buttocks for 10 seconds. Keep the stomach tight and gently roll your shoulders back, and then let your shoulders relax. These movements helps to contract and activate muscles that may not get any work while sitting.

Keep the pack on the affected area for at least 20 minutes per session. [18] X Research source Doing it for any less time may only cool your skin and not have any affect on your underlying muscle tissue. [19] X Research source You can ice your back up to five times a day with at least 45 minutes in between treatments. [20] X Research source If you are having a hard time keeping the pack on your back, try keeping it in place with a towel or some elastic wrap.

Fill a hot water bottle or get a heating pad and place it on your chair on the affected area. Over the counter heat rubs may also help alleviate pain.

Take ibuprofen, aspirin, or naproxen sodium, which are called NSAIDs (Non-Steroidal Anti-Inflammatory Drugs), to help relieve your back pain. You can also try taking acetaminophen. [23] X Research source Ibuprofen and NSAIDs may also help relieve inflammation. [24] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Consider combining your ice pack with a pain reliever while you’re at work to get maximum pain relieving benefits.

Be aware that muscle relaxants can make you dizzy and sleepy, and may affect your performance at work. [26] X Research source

Gently rub any area causing you discomfort if you can reach it. Consider using a tennis ball to help relieve your pain. You can place the ball between your back and a wall or your chair and gently move back and forth to give yourself a massage.

The acupressure point for back pain are located near the spine at about waist level and between the second and third lumbar vertebrae. [29] X Research source Gently press on these points to help relieve your pain. You can find the exact spots which to stimulate at http://acupressurepointsguide. com/most-important-acupressure-points-for-back-pain/

Sit with your feet flat. Reach over to the right and place both your hands on the arm rest. Slowly pull your body to the same side, rotating until you feel a relaxing stretch. Hold this position for at least 30 seconds. Repeat again two to three more times. Then repeat to the other side. Overall, stretching is a helpful exercise for lower back pain. However, if your pain is related to an injury, it is better to consult with a specialist. [30] X Expert Source Shira TsviPersonal Trainer & Fitness Instructor Expert Interview. 7 January 2020.

Sit with feet flat on the ground, looking straight ahead. Slowly begin straightening your right leg for five seconds. Once the leg is straight, hold for a second and then gradually bring it back down for another count of five. Repeat repeat more times. Then repeat with the other leg.