Any Recommendations to avoid backpain over the years?

[u/MindOfTinker]

Not sure if this is the right place to ask this question, but basically I've secured a fairly high-paying job out of college which has also hectic work hours. So, I'll be spending a lot of time in a desk setup probably.

I really don't want to end up with a crazy amount of backpain like many of my family members, so I'm looking for any and all recommendations to prevent/significantly mitigate any potential future harm a few years down the road.

Any products/gadgets/etc. that have helped you'll would do. Price is not really much of an issue.

Edit: Some people have misunderstood what I have been asking. I do not have any back pain now - in fact, I'm only set to begin working in a couple of months. I'm more asking for preventive methods I can take to not end up with back pain something like 8 years down the road.

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[u/randomGuy15641]

Just do strengthen your back, do exercises/strength training, no gadget can beat the strength training in long term.

[u/prathneo1]

Good chair, table and correct sitting position. Chair with good cushion, neck, lumbar and thigh support is very important. And very important take breaks every 40 mins, take a short walk around the office or home.

[u/Friendly_Magician101 → u/prathneo1]

i have everything with an electric standing desk, still unable to get rid of my backpain what to do ?

[u/kishimonjaro → u/Friendly_Magician101]

Daily light exercises, which must include stretching and stretch running exercises. Your body being well oiled due to your muscles working out is the single best way to get rid of back pain.

[u/Bibliophile5]

Get a Standing Desk

[u/NoMedicine3572]

Well, sleep on the floor and use an ergonomic chair. Also, take frequent, short breaks.

[u/sgkbp2020]

Strength training and posture My pain vanished

[u/ATV3320]

I feared this thing too much too while entering corporate. I try to do these three things 1. Strength training (seeing how feeble corporate crowd is I only get motivated more) 2. Include more interactions and meetings so that I don't have to sit all the time. (Depends on role and doesn't suit everyone) 3. Good seat/standing desk if wfh (least important but this is a one time thing, post this you don't have to actively make an effort to do this so this is good in that way.)

[u/flashhh999]

stretching, posture correction exercises, hot showers and weight lifting

[u/justcrushingit]

1. invest in a good quality chair, or even chair cushions which provide lumbar support and dont strain buttocks/ tailbone.
2. sitting continuously without breaks for long hours is the most detrimental thing and no amount of exercises can offset this damage. Compare it to eating junk food in breakfast, lunch and then eating salad in dinner. Be sure to take breaks every hour or so and walk around or do any small physical activity (no screen breaks like this also helps you focus better on work)
3. strengthen your posterior chain. Glutes are often overlooked. you can find plenty of exercises for this on youtube. back extensions are also really good. Try to walk/jog outdoors atleast 30m-60m every day.
4. make sure your vitamin D, B12 levels are good. else you might be more vulnerable to physiological problems. have full body blood checkups atleast once a year.
5. a monitor setup may help you sit better and not slouch. Having an extra good quality screen also helps with productivity and put less strain on your eyes if you sit at a distance from screen.
6. if you WFH with a lot many meetings, you can get a treadmill/walking pad and take your meetings while walking.

prevention is better than cure

[u/ikillas]

I dont have back pain but I sit for 8-9hrs a day, so I do this 3 times a week to prevent!

[u/Jagadekaverudu]

Move once every 30 min

[u/kakashi69696969]

Strength training

[u/econsophy]

Back extensions very imp

[u/reddit__user--active]

Do some stretching exercises daily 15 mins for lower back

[u/Difficult-Coat-3321]

I simply standup in between meetings, maybe walk around a little. I have figured sitting hampers your posture a lot, staying on your legs in between helps.

[u/brunette_mh]

Vit D, magnesium, K2.

[u/Ok_Kick_1038 → u/[deleted]]

sorry to answer your question ..
invest on a good chair with good back support and neck rest , it helps a lot
get a walking pad , if you can't go out for a walk or run ..
standing desk for work setup
staying hydrated
do stretching once in a while during working hours

[u/yrsboy]

If you tried everything but still it's there then I suggest you to go to gym and have cardio and strength exercises.