Whatever the course of your day looks like--whether you are sitting on a desk, driving a bus, leading a class, or anything in between, you can use the body scan to tune into your body and become more aware of any areas of pain or discomfort. Just move your awareness from one area to the next. Try starting at your scalp, then moving to your neck, then shoulders, and so on, until you have reached your feet.
Most often, the act of becoming aware of the area will help to relieve some of your pain. You are also likely to have an idea of how to address the areas in question, once you have given them some of your attention.
Start with the scan, and see how richly your attention creates its own reward.