Studies show that a staggering 80% of office workers will experience back pain at some point in their careers. The culprit? Prolonged sitting and poor posture that wreak havoc on the spine, leading to discomfort and chronic pain.
But what if we told you there’s no need to resign to fate? At The Movement Laboratory, our team of physiotherapists is dedicated to helping you maintain a healthy back through preventive measures and lifestyle changes1. Here, we’ll delve into four key areas that can make a significant difference in your back’s well-being.
1. Ergonomic Practices
Our daily routines often involve repetitive movements or prolonged positions that can strain the back. So, in order to minimise stress on your spine in the office environment, consider adopting these ergonomic tips:
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- When Sitting at a Desk:
Imagine your spine as a neutral stack of blocks. When sitting, aim to maintain this neutral position. Invest in a chair with good lumbar support2, adjust your monitor height so your gaze falls naturally at eye level, and keep your feet flat on the floor or use a footrest. Set a timer to remind yourself to get up and move around every 30-60 minutes, perhaps grabbing a glass of water or taking a quick walk around the office.
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- When Sleeping:
A good night’s sleep is crucial for overall health, including your back’s well-being. Choose a supportive mattress that keeps your spine aligned. Experiment with different sleeping positions – on your back with a pillow under your knees or on your side with a pillow between your legs – to find what feels most comfortable and supportive for your back.
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- When Lifting Objects:
Proper lifting techniques can alleviate back pain while incorrect methods exacerbate it. Remember, your legs are your power source. When lifting, squat down, keeping your back straight and core engaged. Lift with your legs, not your back, and avoid twisting while holding a heavy object.
2. Core Strengthening Exercises
Your core muscles – those in your abdomen and lower back – act like a natural girdle, providing stability and support for your spine. By strengthening these muscles with back pain therapy3, you can significantly reduce the risk of back pain and injuries. Some examples include:
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- Planks: These can be done at your desk with your forearms on a rolled-up towel. Start by holding for 10-15 seconds and gradually increase the hold time as you get stronger.
- Bird-Dogs: Get on all fours with your hands under your shoulders and knees under your hips. Extend one arm and the opposite leg out straight, keeping your back flat and core engaged. Hold for a few seconds, then switch sides.
- Side Bends: Sit upright in your chair with your feet flat on the floor. Reach one arm overhead while reaching the other arm down towards your hip. Hold for a few seconds, then switch sides.
3. Posture Awareness
Many of us develop poor posture habits over time, often without realising it. Slouching in your chair, reaching for objects with awkward twists, or crossing your legs for extended periods can all contribute to back pain4. Develop a heightened awareness of your posture throughout the workday with these tips:
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- Set reminders: Use a timer or app to remind yourself to check your posture throughout the day.
- Post-it note trick: Place a small sticky note on the edge of your computer monitor as a visual cue to sit up straight.
- Doorway stretches: Stand in a doorway with your arms raised overhead and palms against the doorframe. Gently lean forward, feeling a stretch in your chest and shoulders. Hold for 10-15 seconds.
4. Customised Exercise Plans
There’s no one-size-fits-all solution when it comes to back health and we understand that everyone’s needs are different. So, to address your specific situation, our physiotherapists will work with you to create a personalised exercise plan. These back pain treatments may include stretches to improve flexibility in your hamstrings and hips, strengthening exercises to target weak core muscles, and/or exercises to address any postural imbalances caused by prolonged sitting.
By incorporating these preventive measures and lifestyle changes into your routine, you can take charge of your back health and reduce the risk of pain. If you’re experiencing back pain, don’t hesitate to seek professional help. Our team of physiotherapists is here to guide you on the path to a pain-free and active life.
Contact us today to learn more about our back pain physiotherapy treatments.
References
1. Shipton, E. A. (2018). Physical Therapy Approaches in the Treatment of Low Back Pain. Pain and Therapy, 7(2), 127-137. https://doi.org/10.1007/s40122-018-0105-x
2. ROMAN-LIU, D., KAMIŃSKA, J., & TOKARSKI, T. (2020). Effectiveness of workplace intervention strategies in lower back pain prevention: A review. Industrial Health, 58(6), 503-519. https://doi.org/10.2486/indhealth.2020-0130
3. Hlaing, S. S., Puntumetakul, R., Khine, E. E., & Boucaut, R. (2021). Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness and pain related outcomes in patients with subacute nonspecific low back pain: A randomized controlled trial. BMC Musculoskeletal Disorders, 22. https://doi.org/10.1186/s12891-021-04858-6
4. Myrtos, C. D. (2012). Low Back Disorders. Evidence-Based Prevention and Rehabilitation. The Journal of the Canadian Chiropractic Association, 56(1), 76. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3280122/