How to Prevent Back Pain From Sitting All Day

by AZ Pain Doctors, on Sep 22, 2021 8:59:00 AM

Have you heard the new saying that 'sitting is the new smoking'? It's true! Humans weren't meant to sit for the amount of time that modern life requires.

Of course, some of the effects can be counteracted by leading an active lifestyle. Exercise can extend your life, improve your mood, and keep you agile well into old age. 

But nothing can truly counteract the effects of leading a lifestyle the human body was never intended for. Humans were meant for an active hunter-gatherer lifestyle, and it can feel like your joints are calcifying in an office setting.

That's why so many people are experiencing back pain from sitting. If you can't ditch your office job to go hike the Pacific Crest Trail or wild it through Alaska, what can you do?

We've assembled a guide to help you engage in back pain management. That way, you can live a happier, pain-free life!

Take A Break 

Everyone is talking about a new normal, and what emerging into the world post-pandemic will look like. But when it comes to this new world, it's impossible to avoid reckoning with the consequences of over a year in quarantine. 

Often, trauma doesn't fully surface until there's a break. The body and mind are so focused on survival that there's no time for appropriate processing. 

The same is true for physical damage. If you led a relatively active life pre-pandemic, you might not have experienced aches and pains. Now, your social life, recreational activities, family events, and professional life all occur from a sitting position.

This takes a toll and is one of the major causes of back pain. Now that we're collectively adjusting to the real world again, take advantage of it!

Experts suggest that you break up sitting sessions into ten to fifteen-minute increments. For some people, that isn't feasible, especially during those ever-present Zoom meetings.

The point stands: get out of your chair as often as possible! Take a short walk, do some conscious stretching, or simply switch to a different position and keep working. That's where ergonomic office equipment comes in.

What Equipment Are You Using?

If you used to work in a traditional office environment, then you know that many offices prioritize ergonomic equipment. With carefully engineered office chairs and mouses designed at the perfect tilt, it reduces strain on the body. 

However, if you're working from home, you might not have any of this equipment. If you're hunched over your kitchen table or slumped on your couch, that could be the source of your back pain right there.

Start by sitting in your normal position and check-in with yourself. Do you have lumbar support? Are your knees slightly higher than your hips, and is your neck straining?

The answer to these questions dictates what equipment you need. Some experts recommend investing in a medicine ball. 

Sitting on this can help correct posture issues and build core strength. However, this may be something that you need to work up to. Removing all back support might not be the way to go.

If that's the case for you, try a hybrid desk. That way, you can alternate between sitting and standing options. There's also the option of a treadmill desk.

With this option, you can get some low-grade exercise while still being able to work. Many people report increased focus and mental clarity with this option.

When it comes to back pain management, though, you may need some more direct options. That's why holistic physical treatment is important, too.

Back Pain Management

Back pain from sitting can come from many different problems, and you should always see a doctor if it gets serious. Many doctors and chiropractors are seeing a spike in chronic back pain, and can often help you get a plan in place to combat it.

But if it's low-grade chronic back pain that's directly correlated to the number of hours spent sitting, then you can try tackling it yourself. Start by strengthening your abs.

Your core muscles serve as a support system that keeps you upright when sitting. When you target the core, you're strengthening and healing yourself from the inside out.

However, if you don't pay sufficient attention to your back muscles, the imbalance between core and back can produce pain too. Take the time to do exercises like walking, swimming, and similar activities to build back strength.

Tight hamstrings can lead to low back pain too. Wearing heels and sitting for long hours directly contribute to tight hamstrings, which is why yoga and active stretching practices are so important.

When it comes to yoga, make sure to work with a pain management doctor or licensed professional. The wrong pain management service can hurt you far more than it actually helps you.

When incorporating yoga into your daily life, consider your options. If you work from home, incorporating mini five-minute sessions can make a huge difference in the overall quality of your workday.

Working With Professionals 

If you still experience back pain from sitting, finding the right back pain management doctor is the logical next step. This will help ensure your overall health and mobility in the future while helping improve your quality of life today. 

When it comes to back pain management, resist the urge to look for a professional that will just prescribe pain meds and let you go. Instead, work with your doctor to create a holistic plan that heals you from the inside out.

Combating Back Pain From Sitting

If you're experiencing back pain from sitting, one of the worst things you can do is just carry on, hoping it will get better. Age and reduced activity will combine and increase your pain while reducing your quality of life.

If you're looking for a great pain management service, we're here to help. Contact us today for professional, high-quality care!

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Topics:back pain from sitting