Among the top 10 inventions of the 20th century, the computer and the Internet each occupy one seat. Computers and the Internet have provided great convenience for people’s life, work and communication, but prolonged use of computers and sedentary lifestyle also increase the risk of obesity, hypertension, coronary heart disease, diabetes and even cancer. Pain doctors often come across outpatient clinics because of neck, shoulder, wrist pain or low back and/or leg pain in young patients, asking about the history of most of the sedentary habits of office workers. Why do I have neck, shoulder, low back and leg pain if I am sedentary and use a computer? Although sedentary computer use is not a heavy physical labor, sedentary, especially bending over for a long period of time will make the muscles of the low back in a state of overstretching, and increase the pressure within the lumbar intervertebral discs, resulting in strain on the muscles, tendons, fascia and other soft tissues in the low back to accelerate the degeneration of the intervertebral discs, resulting in pain in the low back, and even herniated discs that press on the nerves, resulting in radiating pain or numbness in the lower limbs. At the same time, the use of computers need to head, neck, shoulders, elbows to maintain a certain posture as well as wrists and hands continue to carry out fine movements, so that the neck, shoulders, elbows and wrists muscles, tendons, ligaments and joint capsules have been in a state of tension, over time, these structures will be damaged, resulting in aseptic inflammation, irritation of the nerve endings and cause pain. And when the seat is not fixed and you need to rely on extra lumbar strength to control the sliding of the seat, as well as when the seat is too low and the computer desk is too high, or when the computer position is skewed, the mouse is too small, and there is a lack of support for the forearms and elbows, the lumbar region as well as the neck, shoulders, and wrists are more susceptible to injuries due to overexertion and poor posture. I have to work on the computer, so what can I do to improve it? In order to prevent neck-shoulder-wrist syndrome and lumbar degenerative disc disease, sedentary use of the computer should be avoided. However, if it is because of the nature of the work, then it is recommended to take a conscious break of 5 to 10 minutes for about 1 hour of work, get up and move around and do some relaxing movements of the lumbar region and the neck, shoulder and wrist as appropriate. The seat should be fixed, to take the initiative to sit straight, so as to avoid the lumbar muscles over-exertion and over-stretching, but also can reduce the pressure in the lumbar intervertebral discs, to reduce the lumbar back myofascial strain, to slow down the degeneration of the intervertebral discs. To often adjust the height of the seat, or gap use of cushions, so as to change the posture of the head and neck and various joints. It is best to use a large mouse, the text or image on the computer screen should not be set too small, try to make the operation of the mouse easier and reduce the burden on the wrist. Try not to let your arm hang in the air. You can use a forearm brace to reduce the tension on the tendon and ligament structures in the shoulder. Strength training of the neck and low back muscles is also very important for the prevention of neck, shoulder and low back pain. So doctor, are there any more recommended exercise routines? If you have the conditions, you can swim regularly. Breaststroke is a more suitable swimming stroke, which not only exercises the cervical and low back muscles, but also avoids the injury to the cervical vertebrae caused by repeated twisting of the neck during freestyle swimming, and avoids the injury to the lumbar vertebrae caused by violent back stretching of the lumbar region during butterfly swimming. You can also use the yoga movements of swallow flying or back stretching to exercise the cervical and lumbar back muscles. Try to avoid movements that are not in line with the physiological activities of the cervical spine, such as the “rice” exercise, and repeated excessive bending movements, such as sit-ups. In addition, if you have neck, shoulder, wrist pain or low back pain and other symptoms, it is best to go to the hospital to ask the pain doctor to see, so as not to delay the diagnosis and treatment. Some office workers who have been sitting in front of the computer desk for a long time will have this experience: after working for a long time, they often feel heavy or achy discomfort in their necks, shoulders and even wrists, which will be relieved after taking a break, but the symptoms will recur. Some other office workers will be sitting for a long time after the lumbar pain and discomfort, and serious cases will even have lower limbs of radioactive pain or numbness. At this point, you should beware of whether you have neck-shoulder-wrist syndrome or lumbar degenerative disc disease.