I am male/45 years/work on computer for 13/day. How can I get rid of chronic ba!

I am male/45 years/work on computer for 13/day. How can I get rid of chronic back pain since 10 years?

The pain killing tablets give relief for a few hours and then again back pain keeps hurting.

Please suggest.

It's sitting at the computer thats killing you. First every 30 minutes stand up. 13 hours is too long and if you can change that then you should. The easiest way to put yourself into the proper posture is to roll up a towel and put it behind your lower back when you sitting. When you sit back you will feel like your shoulders are too far back - they're not that's where they're supposed to be. Check to make sure your workstation is set up with proper ergonomics (monitor is at the right level, keyboard is on a keyboard tray not on your desk where you have to lift your arms up to type,, etc.). Talk to your boss about your workstation if it's not and get what you need. If you are having medical issues they are obligated to provide you with what you need. The pain killers will only help relieve some symptoms and not correct the damage being done by poor posture. Find a chiropractor with a massage therapist on staff for deep tissue massage and adjustments. Request strengthening exercises to do at home daily for your back. Here are some exercises for your neck and upper back to help with pain from forward posture which my physical therapist gave me. They will help also.

Neck: Chin tucks: lay flat on your bed, bring chin towards chest (you'll feel stretch in back of neck and base of skull), do this 10 times. Side to Side: in same position turn head to left until you feel stretch - hold for 5 seconds, return to normal position. Turn head to right until you feel stretch, hold for 5 seconds, return to normal position. Do this 10 times. Lateral stretch: In same position, tilt head towards shoulder until you feel stretch, hold for 5 seconds, return to normal position. Tilt head towards other shoulder, hold for 5 seconds, return to normal position. Do this 10 times.

Upper back/shoulders: The exercises are called T's I's and Y's. They are so named because you will make the shape of these letters with your body. Lay flat on your bed face down, roll up a hand towel and put it under your forhead (it will align the neck and keep you from squashing your nose). Bring arms out to the side making a "T". Raise and lower arms 10 times. Next bring arms slightly toward head making a "Y" shape. Raise and lower arms 10 times. Next bring arms along side head making a "I" shape. Raise and lower arms 10 times. Next bring arms down along side your body again making a "I" shape. Raise and lower arms 10 times.

Do 3 sets of these each day (they sound easy but you will feel like you just worked out!)