What are ways to prevent or relieve back aches and soreness while setting at an office desk all day?

Question

I set at an office desk 7 hours a day, 5 days a week... by noon by back and shoulders are killing me. Sometimes the pain just continues up my back until I have a headache. What can I do to alleviate the pain without taking pain killers?
Sometimes I sneak into the breakroom and do stretches, but that only helps for a few minutes.

I also have untreated scoliosis...

Answer 1

Alternate between sitting and standing, walk around. Get a good seat cushion, one that has an opening in the rear so that the tailbone and spine can be allowed to stretch (coccyx cushion). Get a stool to put your feet up. It also sounds like you should get some physio/massage therapy.

Answer 2

This is a common problem in the office world. There is an excercise called Chair Yoga, check it out on the web. Also, try to do stretches at your desk, raise your shoulders up and down, generate some blood flow. You can ask your employer to provide you with an ergonomicly correct chair, there are many models. If they won't buy it, you could and take the chair with you when you quit, they are reasonably priced. Good luck.

Answer 3

I have the same problem, What i do is i can only work a max of 5 hours a day. If i work more then my back is in horrible pain. The best thing to do is find a spot to lay down for an hour or so. But, if that is not possible then get a chair back massager with heat inside. They work great.

Answer 4

You should have a 5 minute break every 45 minutes. Try putting a small cushion or pillow behind your back when you're sitting. If you go home and feel sore, then you should put a hot water bottle on the spots that are sore. Try to always lean your back backwards to rest on the chair. Don't bend a lot and keep your back bent because it hurts.

Answer 5

I also sit at a desk 8 hours a day 5 days a week. Try and get up and move around a little, walk to the person across the office instead of email. Work on your posture, i know it's hard to sit up straight when it's more simple to slouch but do it anyway.

Answer 6

Get a back cushion...if you can afford it, bring your own chair! A lot of those office chairs are THE REASON your back hurts...they don't support your spine correctly, and you are slouching in your chair.
For about $100, you can buy one of those back cushions for your chair...I bought mine from Brookstone @ the mall.
Office supply stores sell office chairs that are made specifically to support your back, and they are well worth the money.

Just pushing back in your chair, and making sure that your back is pushing against the back of the chair might help some in the mean time.
Protect your back!!

http://www.brookstone.com/store/thumbnail.asp?wid=17&cid=1702&sid=170206

Answer 7

Try not to sit for more than a half hour at a time and while you are sitting, keep good posture and stretch. You can also purchase a ball chair which cushions your back and helps you keep good posture. I have used one and seen a great important in my posture and had no back pain.

Good luck.

Answer 8

try changing your posture or better still your chair - put a cushion or something - This could also be because of muscle fatigue. Try exercising all parts of your body. It also sometimes is due to disuse atrophy. Consult a doctor if it persists. You can also look for information in the web. I found this website very useful. http://aches.in/cramps.html

Answer 9

You could try ice packs on the soreness, that's what my mom does. 15 minutes on and 45 minutes off. Or you could try a hot pack if ice doesn't work. Give yourself a massage while thinking of peaceful thoughts or buy a massager. I don't know what else.

Answer 10

where is number 17 and 18