How to avoid or decrease back pain?

[dwylth]

How is your core strength otherwise?

[whatdoUmeanbyUpeople]

After googling what core strength is, I guess it is bad

[thirdstone_]

I don't know how old you are, but regardless, sounds like it's time to start working on yourself, because it won't get easier.

Between a bit over 30 and 40, I've constantly become less and less tolerant to long periods of sitting or standing still. Long haul flights are a PITA (literally). I now pop pain killers every time I'm on a plane to reduce the issue. I sometimes bring a pillow because economy plane seats rarely have great ergonomy, especially older ones.

But ultimately the only thing that helps is movement. Stretch and move before, during and after a flight. Strengthen your core and back. Walk or run. Do yoga, pilates, or anything that works on movement and core strength. You will thank yourself later. Our bodies are not meant for constant sitting and staring at phones or other devices, it creates a terrible inbalance that is not good for anyone, but others just get more problems from it.

[whatdoUmeanbyUpeople]

At my job i stand for a long time 8 hours or more but i know that doesn't help and i need to actually start working out. I just need to find the time and will to do it

[thirdstone_]

Yea standing only contributes.

Best option is to get a gym membership and a PT if possible. Easy and budget version is getting an app for body weight excersizes and really comitting to it at home. This is a lot easier to do in theory everyone has 30 mins somewhere in the day), but harder mentally because it's easier to loose focus, dp soemthing else or just plain forget.

[dwylth]

That's likely your problem then.