Back pain after prolonged sitting in your situation can be most likely due to muscle strain. You should follow good posture during work.
1. Sit with straight back and change posture in between.
2. Take breaks in between work and walk.
3. Do back strengthening and stretching exercises daily.
4. Take simple painkillers like paracetamol if pain is persistent.
5. Apply analgesic cream over back followed by warm fomentation.
6.Keep pillow behind your knees at bedtime.
7. Do not bend and lift weights.
8. If back pain is accompanied with radiating leg pain or tingling , numbness or weakness, consult your doctor immediately.
19 years experience
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Hunching over a desk is a leading reason why people end up with crippling back pain at some point in their lives. But a few simple changes in the way you work can make your pain go away.
1-Keep your head up;
Focus on aligning your head and neck right above your shoulders; avoid straining forward.
2-Be choosy with your chair:
Pick one that allows your lower back to rest against a lumbar support. Then tilt the back of the chair so it’s very slightly reclined.
3-Plant your feet:
Keep them flat on the floor and shoulder-width apart to quiet tension in your knees and ankles.
Getting up at least once an hour— just do some shoulder rolls—reduces pressure on spinal disks and boosts circulation.
5-Sleep the Right Way
The amount of rest you get is important, and so is the position you get it in. Sleeping in a bad position or on a mattress without support can cause back pain.
Back sleepers should put pillows under their knees.
Side sleepers should place pillows between their knees to keep their spine in a neutral position.
Stomach sleeping causes the neck and head to twist and can put undue stress on the back.
6--Strengthen Your Core
Most people with chronic back pain would benefit from stronger abdominal muscles. If the abdominals are weak, other areas must pick up the slack. When we strengthen the abdominals, it often reduces the strain on the lower back.
If your back pain is severe please go to a Physiotherapist for detail assessment and management of your pain.
7 years experience
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Hello lybrate user, sitting for long hours in an office is a common cause for back pain. Initially you can take some painkillers for the same. Rest for one or two days may be required. Once adequate pain relief occurs, begin with some physiotherapy exercises for your back like stretching followed a few days later by gradual back muscle strengthening exercises. Your posture should be erect while sitting for long hours with intermittent periods of rest and stretching every hour for 5 to 10 mins. You should also use a chair with a good back rest for the intermittent periods of rest. Maintain your weight by balanced diet and regular exercises. Hope this helps.
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