(HealthDay News) -- After a long day at work, your back may be chock full of aches and pains from standing on your feet or sitting at a desk.

The University of Maryland Medical Center offers these suggestions to help alleviate back pain while you're at work:

• Pay attention to your posture, whether you're standing or sitting. Make sure your ears, shoulders and hips all line up.
• Avoid standing for long periods. If you must stand, use a stool and alternate resting each foot on it.
• Wear comfortable, cushioned shoes without heels if you walk a lot.
• Choose a straight-backed, adjustable chair with armrests and a swivel seat for your desk chair.
• Prop your feet up below your desk, so your knees are elevated above your hips.
• Roll up a towel or place a pillow at your lower back while sitting at your desk.