How to get rid of back pain from sitting at a computer?

A common complaint from using the computer all day is back pain which extends to the shoulers and neck.

When does it happen?

Continuous computer and mouse use commonly leads to back pain, especially in contemporary office and academic spaces or during long gaming sessions. When people spend long hours at a computer, they often adopt poor posture without realizing it. Repeated movements switching between the mouse and keyboards, and moving the mouse around place excessive strain on the back, shoulder and neck muscles.

Reaching forward or sideways to use a mouse can cause uneven muscle tension in the shoulders and upper back. This imbalance may travel down the spine, affecting the lower back as well. Additionally, keeping the arm unsupported while using a mouse increases stress on the neck and upper back, which can worsen overall spinal discomfort.

In summary, excessive computer, keyboard and mouse use, can significantly contribute to back pain.

Symptoms

The pain feels like little pin pricks in your mid back that increase with intensity. If left un-attended it spreads to the upper back, rear deltoids and traps.

Common Solutions for back pain

Common solutions for back pain include a combination of physical support and symptom relief. A massage therapist or automated massagers and massage chair helps relax tight muscles, improves blood circulation, and reduces built-up tension caused by poor posture or prolonged sitting. Over the counter posture correctors support proper spinal alignment, reminding users to sit and stand correctly throughout the day. Using a better chair with ergonomic features, such as lumbar support and adjustable height, reduces strain on the spine and promotes comfort during long periods of sitting. Pain killers can provide temporary relief by reducing inflammation and discomfort, allowing individuals to manage daily activities while addressing the underlying causes of back pain.

However, these measure all temporary and don't address the real problem - low muscle strength and endurance.

Workout Plan to fix

The best long term strategy to combat this repetitive pain is to develop a comprehensive workout plan to prevent it from happening by strengthing the muscles used.

Try to use a rep range of 1-15 reps to engage muscle building. By doing this workout, the muscle strands will be broken down and re-built stronger by your body everytime you perform the routine.

Muscles affected

The muscles that need to be targeted by exercises are the lats, upper back, mid-back, rear dealts, lateral delts and the traps.

Barbell workout

• Bent Over Close Grip Barbell Rows
• Bent Over Shoulder Grip Barbell Rows
• Landmine Row
• Assisted/Weighted Pull Ups
• Barbell Overhead Press
• Barbell Military Press
• Barbell Shrugs

Dumbell workout

• Dumbbell Rows
• Dumbbell Reverse Fly
• Dumbbell Military Press
• Dumbbell Arnold Press
• Dumbbell Suitcase Row
• Lateral Dumbbell Raises
• Rear Dumbbell Raises
• Dumbbell Shrugs

Plate-Machine workout

• Plate Machine Pull Downs

Pin-Machine workout

• Wide Grip Cable Lat Pulldown
• Close Grip Cable Lat Pulldown
• Seated Cable Rows
• Plate Machine Row High Grip
• Machine Rear Fly
• Cable Rear Raises
• Cable Lateral Raises

Calisthenics

• Chin Ups
• Pull Ups
• Inverted Row
• Ring Row

Download this workout plan now (you need to install the app)

You can mix and match exercises as you see fit or depending on the equipment to which you have access.

Conclusion

Working out is free and produces better long term outcome without having to spend money on temporary measures.

Please note that if none of these simple remedies work, it would be advised to seek professional medical help.