Many of us can find ourselves glued to our desks for long hours. When you're finally ready to call it a day, you get up and are left with discomfort and back pain.
Understanding the causes of lower back pain, how ergonomics play a role, and knowing a few effective exercises can help you avoid facing this common workplace issue.
Keep reading as we dive deeper into how you can start to fix your lower back pain!
Understanding the Issue
It doesn't matter if you're in the office or a remote worker; prolonged sitting can cause anyone to develop lower back pain. This pain is often the result of poor posture, workspace ergonomics, and a lack of movement throughout the workday.
Sitting for extended periods, our spine can become misaligned, leading to muscle strain and discomfort. Symptoms may include:
- Dull aches or sharp pains in the lower back
- Muscle stiffness, especially after sitting for long hours
- Difficulty maintaining proper posture
Ergonomics: Setting Up Your Workspace
Start removing low back pain by creating an ergonomic workspace (aka. a workspace designed for efficiency and comfort.) Here are five ways to keep your work set up ergonomic and pain-free:
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Chair Support: Choose a chair that supports your spine's natural curve. Your feet should rest flat on the ground, and your knees should be at a 90-degree angle.
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Monitor Height: Position your monitor at eye level to prevent neck strain and help maintain a neutral spine position.
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Keyboard and Mouse Placement: Keep your keyboard and mouse close enough so your elbows can remain at your sides, forming a 90-degree angle.
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Frequent Breaks: Stand up and stretch at least once every 30-60 minutes. This promotes circulation and helps alleviate stiffness.
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Posture Awareness: Regularly check your posture throughout the day. Keeping your shoulders relaxed and back straight can make a big difference!
Easy Exercises to Combat Sitting
Incorporating movement into your daily routine can help reduce and prevent low back pain. Here are five simple exercises you can do at your desk or in your home office:
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Jefferson Curls: Stand with feet hip-width apart and slowly curl your spine down, vertebra by vertebra, focusing on lengthening the spine.
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Hip Openers: Stand with one leg straight and the other bent at 90 degrees. Open up through your hip and bring your knee outward without turning your torso until you feel a stretch through the hip flexor.
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Half-Kneeling Thoracic Rotation: Begin in a half-kneeling position with the leg towards the wall. With both hands directly in front of you, rotate one arm open attempting to reach the wall behind you. Exhale as you rotate, inhale as you return to neutral, and repeat.
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Low Lunge: Start in a low lunge with both knees bent at 90 degrees. Shift forward to sink into the stretch and feel a gentle opening in the hip flexors and quads.
- Standing Extensions: Stand up straight with your feet hip-width apart. Place your thumbs on your lower back and lean backward by arching your back as far as you can without discomfort.
When to Seek Professional Help
It may be time to consult a healthcare professional if you experience persistent back pain despite making ergonomic adjustments and incorporating exercises.
A physiotherapist can provide personalized assessments and treatment plans tailored to your needs, including manual therapy and specific strengthening exercises.
Click here to schedule a free screening with a Renew Physiotherapist!
Conclusion
Back pain from prolonged sitting is a common issue, but it can be managed effectively with the right ergonomics, regular movement, and targeted exercises.
By making simple adjustments to your workspace and incorporating stretches and exercises into your day, you can reduce discomfort and improve your overall well-being.
Taking proactive steps now can lead to a healthier, more productive work life!
