Seated Back Rotation
Back pain after working all day sure does feel like being kicked when you are already down.The simplest solution to alleviating back pain at work is to take breaks: walk around, stretch your muscles, and add this stretch to your routine. Your back muscles have been in the same position for a while now, and inactivity leads to poor circulation and muscle tightness. Stretch your back out and flash a smile to the person working behind you.
Sit up straight with your feet on the floor. Rotate your entire upper body one direction while keeping everything from the waist down stationary. After you have rotated to the extent your body allows while keeping proper form, grab hold of the side or back of the chair. Slowly pull yourself into a further stretch. Try to stay in a mild discomfort position for 20 seconds to achieve the best stretch. Relax and repeat for the other direction.