Back Pain from Sitting Down All Day? Try This Out!
Back pain is a common health problem amongst adults and it can be caused by strained muscles, poor posture, excess weight and sedentary lifestyle.
After work, I was making my way to the train station and I realised my shoe laces were untied.
Making sure I don’t miss my train, I quickly reached down and before I could tie a knot, that’s when I felt this sharp pain shoot up my spine.
Spending most of my time sitting at a desk for many years has finally made its mark…
Maybe you can relate to this?
What happens when you sit down all day
Research has shown that adults sit for 7 hours on average each day. As we age, these numbers can reach up to 10 hours a day. (cite)
It’s important to be aware of the health issues which can be linked to long periods of sitting.
Back pain
Back pain is the second disease related to missed work days. Back pain is caused pressure on the lower discs which push onto our nerves which sends pain through the body.
Slower metabolism
When we are sitting, our muscles and organs require less effort to function.
A slow metabolism leads to health problems like weight gain, lack of energy and diabetes as a result of unbalanced blood sugar levels.
Organ damage
Sitting for long periods of time can potentially damaging your organs fro lack of oxygen and nutrients . Combined with a slow metabolism, less blood is able to circulate around your body.
Ways to ease back pain
Be more active
This can be simply done by standing up from your seat and taking more frequent breaks.
I like to set an alarm on my phone every thirty to forty minutes. Once the alarm goes off, have a quick walk outside for a few minutes.
This gives you the chance to stretch and breathe in some fresh air. It really does help clears the mind.
If you work in a building with stairs, you can go down and up to get your heart pumping and blood flowing. Taking these breaks can also help with improving concentration and focus whilst at work.
Your boss will definitely appreciate your productivity and quality work you give to the company.
If you spend most of your time driving a vehicle, its recommended to stop and take breaks when you feel fatigue from the driving. Frequent breaks can help prevent health problems long term.
When taking your lunch breaks, remember to take a walk. This helps with food digestion.
Don’t waste your break time by sitting down more.
Exercise regularly
Pick an activity that you enjoy and can commit to each day. For me, I love my stationary bike and walking my dog.
I would spend 30 minutes on my stationary bike each day which has helped my back pain and also reduces my anxiety.
Regular exercise combined with a stretching routine is important in managing back pain.
Sitting in front of a computer for long periods of time can cause strain and tension on your upper back and neck muscles.
You can easily correct your posture by using a back support.
Try rolling up a towel and place it between your chair and lower back. Also make sure your chair is set up correctly.
Your eyes should be levelled with the monitor, feet are flat and your arms and elbows are placed on the desk.
Perform back stretching exercises
Taking time to perform back exercises can help improve strength and flexibility.
If you suffer from chronic back pain, consider incorporating some stretching to reduce soreness and help prevent injury.
Walk more
Communicate with work colleagues by walking to their desk instead of using email or instant messaging online.
Holding meetings outside the office while walking can help improve blood flow and relieve back pain.
You can also try out a new activity
Yoga: If you’re looking into trying out something new, yoga is an effective activity which can treat back pain from long periods of sitting. Yoga is a low risk activity many can try.
However, its important to be mindful of your body’s limit. Certain yoga poses can be quite challenging for a new person to try and replicate. If you’re suffering from back or neck pain, give yoga a go today.
Pilates: Pilates is a great physical activity for rehabilitation for our backs. These types of exercises requires mind and muscle connectivity, where form must be done correctly throughout each movement.
Pilates can also help your body burn more calories if you’re also trying to lose weight.
Tai Chi: Tai Chi is another low risk activity which you can try out if you suffer from chronic back pain. Tai Chi is a form of martial arts which is very valuable in promoting health, improving concentration and our well being.
When performing Tai Chi, is it done through slow and gentle movements, creating harmony in the mind and body.
Deep Tissue Massage
Getting a monthly massage can help with getting rid of back pain. A massage can help remove knots and promote better blood flow to these painful areas.
Products you can try
Standing desk: Standing for short periods has shown to help reduce back pain. By standing, you burn more calories compared to sitting down most of the time throughout the day.
Ergonomic chair: Quality ergonomic chairs offers lumber support for the lower back muscles which is necessary for those who sit as part of their daily lives. This is key in reducing back pain and work great combined with a standing desk.
Keyboard tray: Installing a keyboard tray can allow you to adjust the height and angle of your keyboard. Keyboard trays can help with reducing slouching and poor posture.
Monitor arms: Monitor arms help with positioning your monitor at the correct angle and height.
When you are leaning forward trying to read that sentence off the screen , this can cause tension in the upper back muscles. If your monitors are too low, try placing some books underneath to raise it up.
Having chronic back pain can have a negative impact on your overall health and well-being.
Try these home remedies out. I recommended getting medical treatment if your pain persists.
Thanks for stopping by!
Resources:
https://www.fitfatherproject.com/lower-back-pain-when-sitting/
https://www.health.harvard.edu/pain/4-ways-to-turn-good-posture-into-less-back-pain
https://www.startstanding.org/sitting-back-pain/
https://my.clevelandclinic.org/health/articles/4290-low-back-pain-coping
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