What is the best temporary measure to reduce backache when on computer all day?

[Auburngal]

I am currently not working and doing an online remote course. My previous job was supermarket work. A week into the course, I am experiencing lower back and some in upper shoulders. pain as not used to sitting at a desk using my laptop all day. Plus my desk is set up for spending a couple of hours on laptop, not all day. The pain from a scale of 1 to 10, is about 3.5. If I don't do anything soon, the pain will go up the scale.

The jobs I have applied for are mainly remote or hybrid. Obviously if I get one of those jobs, I will definitely get a new desk, chair etc. There is no point in spending money for a new desk or chair until then. As for one of the jobs which I got an interview (and didn't get job) was set up for 2 monitors. Plus there could be the slim chance of getting work which is all office based.

The chair I am using is a fixed height chair not on castors The height of the chair back is in line with my armpits . Use a foam footrest which is a cylinder cut on the vertical.

What should I do as a temporary measure? I do go to the gym four times a week to help.

Do you need to actually be at the desk all day? If I don't have my camera on, I'll work from all sorts of places like standing up at the breakfast bar, on the bed, on the sofa. They're not long term solutions but moving around and changing position frequently helps

can you get a screen to plug into you laptop? Or an extra keyboard? When the screen is close to a keyboard then either your wrists or neck will have to bend in an unnatural way. It’s fine for short bursts but will really hurt after a while.

How about your desk height? When your hands are reaching to you keyboard are your forearms parallel with the floor? If you are reaching upwards try sitting on something to make you taller and adjust the footrest to make it bigger to compensate.

Otherwise, when you take a break get up from your desk and move around.

I’m afraid that we have to be on camera, apart from the times when are given time to do our assignments - get told to answer 1 or 2 questions. As we have a general chat with the other students on the course and get put into smaller groups for work too.

The camera being on 85% of the time is part of the course’s terms.

Amazon sell little back bits to help your lower back - you can just slide them onto a normal chair for lumbar support. That and some stretching before + after work would be my quick fix!

Can you put your laptop at an angle and stand up?

Have you a foot rest (of box of paper) that you can rest your feet on?

Get up and walk around every half hour or so - stretch your back.

Raise your screen if possible (if it's a laptop you can get stands and plug in a keyboard) to get it to eye level so you aren't hunched over the screen.

Is your chair a comfortable height?

Use a stack of books to raise the height of your laptop and get a separate keyboard. Laptop screen should be eye level or slightly below. Elbow angle should be 90 degrees. A small towel folded on the table should be enough cushioning for wrists and forearms. Make sure your chair is tucked in enough so you are not stretching forward to reach your keyboard.
Small pillow behind, in the small of your back, those inflatable travel pillows are ideal as you can adjust the plumpness until it's perfect for you. and maybe sit on a cushion too if your chair has a hard seat.
Pay attention to your posture, don't slump or lean forward. Sit up straight and rest against the chair back as much as you can. You should feel supported in the chair and not like you are having to hold yourself in the ideal position. Add cushions and padding until you get to that point. Height of the chair back isn't that important.
Stretch and move about as much as you can. Have a quick Google for desk or office stretches and pick a few to do every hour or so.

I'd keep an eye on eBay or Facebook for a cheap office chair, or see if you can borrow one from mates maybe. I've also used reyooz.com for second hand office stuff, there's lots of firms like them around the country so you might find one near you.

My laptop is on a stand. Have a gel wrist pad on mousepad.

@TTPDTS i have purchased one of those supports you mentioned on Amazon. Should get it today.

When you're at the gym do make sure you include plenty of back strengthening exercises, this has been a life changer for me, previously suffered a lot of lower back pain issues. Now banished!

Look online for a free DSE assessment and do it- your position must be wrong.

Standing desk. You can build from boxes/ books etc. it's what I did before getting a proper one. But really you need a separate keyboard and monitor if you are doing any serious bouts of typing/ input.

@Auburngal

Hope it helps you!! Mine made a real difference to my lower back especially, the long days sitting are a real menace.

My partner has various setups to switch between so there's variety in his position. I personally think there's nothing you can do for 40 hours a week that's healthy or won't cause pain, so varying your position or activities is essential. He does some standing, some sitting on a chair, some sitting on an exercise ball.

As other have said, get a proper adjustable office chair and a separate monitor at eye level. During the early lockdown days, I worked on my laptop on a regular dining room chair which had terrible impact on my shoulders and back.
Take regular screen breaks too - get up and stand/walk about.