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Sitting all day at your job, how to prevent lower back pain?

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  • Sitting all day at your job, how to prevent lower back pain?

    I started my job last friday and its one where it is sitting all 8hrs a day and talking with customers, and I can already feel my lower back start to tighten from sitting so long. What are some ways I can help that?

  • #2
    Core strength and moving. Move at work as often as you can get away with. Hold a document and walk briskly to look busy if necessary. Stand if you get a moment when there's no customers.
    Try to also walk outside of work to move those muscles and avoid long term stiffening.

    Core strength exercises likes planks helped me a lot. There are other ways to develop the strength, but I've found those effective.

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    • #3
      I work 12 hour shifts. I'm lucky though that my desk can raise up so that I can stand if I want to... however, most people are not so lucky. I find that getting up and stretching every hour helps with back stiffness.

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      • #4
        Stretch your hip flexors. If you have access to a foam roller, foam rolling them helps tremendously. When you sit for prolonged periods, your hip flexors get tight and pull your pelvis forward, putting tension on your lower back. Strengthening your core is also important, as is strengthening your hamstrings and glutes to help pull your pelvis back into a neutral position.
        Josh Vernier, CPT

        My Journal

        Evolution Revolution Fitness

        "The question isn't who is going to let me; it's who is going to stop me."

        -Ayn Rand

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        • #5
          Back when I was working (outside the home), I switched out my office chair for an excercise ball. I found it easy to maintain good posture on the ball, because it's almost impossible to slouch on the ball AND stay in one spot. As soon as you slouch, you start to roll. I know it's not for everyone, but it worked well for me.

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          • #6
            Back pain with sitting often comes from bad posture. An informal sitting posture with its accompanying c-shaped slouching and pelvic tilt weaken your back muscles and put strain on your ligaments and tendons. Try scooting back in your chair and sitting up tall. If you are unable to do this on your own there are products available to help train your body in good sitting mechanics.

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            • #7
              Try to maintain an arch in you back (avoid slouching) but more importantly don't stay in any one position for an extended period. Move as often as possible.

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              • #8
                If you work on a windows computer, look for the Task Scheduler in the control panel. Schedule a task every hour that pops up a message telling you to get up and move. Keep a list of movements to choose from. When the alarm goes off, select a movement from the list and do it.

                I have things like climb 6 flights of stairs (I'm in a 6 story building), squats, lunges, pushups, planks, dips on my chair or desk, etc. You could write down yoga positions. You could simply take a walk through all the hallways. Whatever works with your situation. I'm surprised how it makes a difference.
                Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                • #9
                  At work, get up and walk around as much as possible. Hell, just move around even if it is just fidgeting in your chair.

                  Outside of work, glute bridges will be a lifesaver along with stretching your hip flexors.

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                  • #10
                    I get back pains if I do not walk 20-30 min before and after walk (I walk to the bus) and at lunch. I also have to stretch as often as I can for my hamstrings, preferably daily. It works like a charm. I skip any of it - back pain.
                    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                    When I let go of what I am, I become what I might be.

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                    • #11
                      I try and get up every 20 to 30 minutes. I drink a lot of water, so I have to pee about that time!!!!!!!!!!!!!
                      Health is Wealth!

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                      • #12
                        Originally posted by simpstr View Post
                        I try and get up every 20 to 30 minutes. I drink a lot of water, so I have to pee about that time!!!!!!!!!!!!!
                        So just agreeing that the top tips are get up and move every 20 minutes, consider a standing desk, consider a treadmill walking desk.

                        If you cant do those things then your going to have to just accept the damage and mitigate it best you can. Items like this Bodyline Back Huggar Pillow at HealthyKin.com can help. The last line of defense is to accept that a degree of damage is being done and finding a chiropractor to relieve the pain and help you prevent future issues.

                        So step 1 is lifestyle change, step 2 is support, step 3 is outside intervention. Good luck!

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                        • #13
                          Uhm, unrelated to the back pain, but if you drink so much water that you pee every 30 min, you might want to consider cutting back. Being water logged is not a good thing, despite the obsession the diet world has with water. The old rule of 8 cups a day is debunked thanks goodness, and if you drink to keep hunger pangs down, you really need to eat more or change macros instead. Once every 3 hours is a bit more human rate of fluid recycling.
                          My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                          When I let go of what I am, I become what I might be.

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                          • #14
                            Originally posted by Leida View Post
                            Uhm, unrelated to the back pain, but if you drink so much water that you pee every 30 min, you might want to consider cutting back. Being water logged is not a good thing, despite the obsession the diet world has with water. The old rule of 8 cups a day is debunked thanks goodness, and if you drink to keep hunger pangs down, you really need to eat more or change macros instead. Once every 3 hours is a bit more human rate of fluid recycling.
                            Where did you get the idea that drinking a lot of water is bad for you? And yeah 8 cups a day.. should be more like a gallon in my opinion. That's how much I drink most days.

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                            • #15
                              10 Minute Yoga Hip Stretch Workout: How To Stretches for Hip, Butt & Leg Pain, Jen Hilman Austin - YouTube

                              I have been dealing with similar pains from driving/computer editing, and I've been doing the above routine. As irritating as that video is (why isn't she looking at the camera?! Whats with all the dumb angles and bad audio??) it is very helpful and sometimes I can't even hold the stretches through the recommended time! It is simple and fast, but done regularly, has been very good for me.
                              Little Saiyan

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