Fixing low back pain in the office
Hello everyone, welcome back!
Today, we continue our "Day in the Life of Low Back Pain" series, focusing on managing low back pain during the workday. Many individuals struggle with the discomfort of sitting for prolonged periods, so let's explore THREE tips and strategies to help alleviate this pain.
#1 - Mixing up our work position
Firstly, let's address the issue of sitting. If possible, consider investing in a sit-stand desk. This allows you to alternate between sitting and standing throughout the day, reducing the strain on your back. Ideally, when standing, the desk should be level with your elbows. If a sit-stand desk isn't available, get creative. You can use old textbooks or boxes to elevate your laptop or create a makeshift standing desk at home.
Remember, it's not about sitting being inherently bad, but rather the accumulation of prolonged sitting in one position. So, try to mix it up by changing your posture frequently. You can use props like stools or office chairs to modify your sitting position, adjusting the angle or using a wedge to provide support and relieve pressure on your lower back.
#2 Movement snacks during your day
Additionally, incorporate movement snacks into your day. Instead of extended periods of stretching or exercise, take small movement breaks. Roll a lacrosse ball on your back and shoulders, roll your feet on a ball, or do simple stretches and lunges. These short bursts of movement help increase blood flow, activate muscles, and break up the monotony of sitting.
#3 Walk the Line
If it’s good enough for Johnny Cash, it’s good enough for you. Whenever possible, take a walk during your lunch break, move about the office/home setup or take your phone calls standing up.
Not only does this help combat the sedentary nature of office work, but it also provides non-exertional aerobic training, benefiting your overall well-being.
Remember, managing low back pain is a process that involves multiple strategies. By incorporating these tips into your workday, you can start taking steps toward a pain-free experience. Stay tuned for our next post, where we'll discuss managing low back pain at nighttime.
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