Table of contents:
- How to deal with back pain due to sitting too long
- 1. Adjust the seat
- 2. Stretch your back
- 3. Rest
- 4.Strengthens the core muscles (core muscle)
Sitting for a long time at the computer will cause various health problems, especially on the back. This often happens to office workers who have to work in a sitting position. As reported by health.com, this is the main reason why four out of five women end up with back pain. However, researchers from Cornell University and the Cleveland Clinic Center for Spine Health say that treating back pain from prolonged sitting requires a few simple changes in how you work. Let's take a look at the following ways to deal with back pain caused by sitting too long.
How to deal with back pain due to sitting too long
1. Adjust the seat
The ideal chair for work must be stable. The height of the chair must also be adjusted, and the back of the chair must be adjustable in height as well as tilt. This is known as ergonomics, which is the study of equipment and devices designed to suit the human body and movements. The following are positions in accordance with the ergonomics concept, namely:
- Make sure your lower back (lumbar spine) arches forward naturally. This is very important to reduce pressure on your back. Many ergonomically designed chairs have lumbar support to maintain the curve of the spine. If your chair doesn't have one, you can use a lumbar support pillow and place it behind your back. If you don't have one either, you can sit forward in your chair, so you can let the spine fall naturally into a curve.
- Adjust the height of your chair and table. The appropriate height of the table should allow your arms to rest comfortably at a 90 ° angle. Your wrist should be no higher than the elbow. The top of your computer screen should also be at eye level or slightly below it.
- Place your feet flat on the floor and your back against the chair. Shoulders should be relaxed and not slouched.
2. Stretch your back
Get up from the chair and stretch every 30-60 minutes. Sitting for long periods of time can put pressure on the spinal discs and weaken the muscles that support your back. "Walking for a few seconds and stretching your back forward is enough to offset the negative effects of sitting," says Donald R. Murphy, a clinical teaching assistant at Alpert Medical School of Brown University.
You can also stand up and place your hands on your lower back. Then, slowly push your hips forward with a slight curve of your back. This will release pressure on the disc. If you want to do some other variation, you can do the "cobra" position, where you lie on your stomach and press your hands to the floor, so that only the chest is raised upward. Research shows that doing the cobra position 15 times a day can reduce the chance of back pain in the future.
3. Rest
Just getting out of a chair can you help your body break the cycle of tense muscles. "We recommend taking lots of small breaks to relax muscles and reduce stress," says Erik Peper, a lecturer at Institute for Holistic Health Studies at San Francisco State University. Drop your hands into your lap or raise and drop your shoulders for a few seconds every few minutes.
4.Strengthens the core muscles (core muscle)
To help your body deal with back pain caused by sitting, then do core exercises like Pilates to strengthen your core muscles. Core exercises can train your muscles to work more efficiently against the negative effects of sitting. Apart from doing specific exercises for your back, you can do aerobic exercise regularly to ward off back pain.
In general, the best treatment for back pain from prolonged sitting is to stay active, and if necessary, use painkillers. The more you do not move, the weaker your back muscles will be, and they will hurt in the long run. For back pain that lasts more than six weeks, treatment usually involves a combination of painkillers, acupuncture, exercise, or manual therapy.
