Countless people spend most of their days sitting at a desk, probably staring at the computer screen. While everyone’s definitely busy and staying productive, it’s often limited to thinking pursuits. This creates a dilemma in which the back’s muscles and the spine suffer due to lack of movement—and poor posturemakes things worse. Back pain may seem harmless, but it’s definitely more than capable of affecting your life.
You’re working hard for the sake of comfort and stability. You earn so that you could spend quality time with family and friends. You persevere to gain a sense of accomplishment from your professional achievements. However, would you really be able to appreciate all those if you’re constantly battling back pain?The answer’s obvious. You need to take better care of your back starting today—it’s time to learn what causes pain and know how to avoid it.
What’s the Cause of Back Pain among Working People?
There’s no denying that many live rather sedentary lives, and as mentioned the lack of physical activity may actually end up causing back pain. How does this unfold though? By failing to get enough exercise, you lose muscle tone, even in your back. As your muscle tone suffers, your body will find it harder and harder to maintain your posture—which is another common cause of back pain.
Not maintaining the right posture means you’re putting unnecessary pressure on certain parts of your body. Aside from causing pain in the lower and upper backs, this could trigger spasms if the nerves themselves are getting compressed due to poor weight distribution. Worse, you may damage your spine through pressureand by keeping it in unnatural positions (the spine normally should have an ‘S’ shaped curve).
Sometimes, just moving around and shifting your weight relieves the pain, but this isn’t a true solution.If your muscle tone isn’t sufficient to hold yourcorrect posture, you’ll almost always end up in a slumped position. Eventually, you’ll develop much more serious problems. For example, degenerative disk disease (DDD) may manifest, stemming from long-term pressure-induced torsion and constraints on the vertebra.
How can these Problems be Avoided or Relieved?
Given the rather straightforward causes of back pain, knowing what you should really do shouldn’t be difficult. However, for the sake of eliminating any guesswork, here’s a list of the four easiest yet most effective ways of putting an end to back pain. Even if you’re not facing such a painful problem, by following these recommendations, you’ll prevent it from developing.
- Make Exercise a Habit
Engaging in exercise, on a regular basis, should help improve your muscle tone and flexibility. Of course, you need to choose the right routines—go for those that improve both cardiovascular health and muscle strength.Why bother with cardio? Well, it will be harder for muscles (even with improved tone) to support a heavier frame.
- Keep Your Weight Down
With a good cardio workout, and by doing it regularly, you’ll manage to keep your weight down.With less weight, the pressure on your nerves and spine will also be reduced. Do keep in mind though, that losing weight isn’t always just about exercise. You must aim to reduce your caloric intake—gradually.
- Maintain Proper Posture
To really keep your backbone healthy, you also need to keep your posture in check. If you often find yourself sitting in front of a computer, be mindful of whether you’re leaning forward or slouching towards the screen. As much as possible, lean against the backrest of your chair. It would also help to ensure that your knees are aligned with your hips. Carry out research on the correct sitting posture.
- Limit Your Daily Stress
The severity of your back pain doesn’t solely depend on physical aspects, such as the pressure on your nerves and backbone. There’s a link between pain intensity and stress levels. Simply put, the more stressed you are (emotionally or mentally), the greater your perception of pain. Try yoga or meditation to lower your stress levels.
Back pain is something so prevalent, despite the fact that keeping it under control (or preventing it in the first place) isn’t complicated at all. Try the suggestions listed here and soon enough, you’ll be working without pain. By beating pain and stopping it in its tracks, you will become much more effective in your job and you’ll be happier as well. Of course, if these recommendations fail to work, it might be time to consult with your doctor.
Jon enjoys supporting professionals and businesses to address the need for ergonomic solutions within the workplace to encourage positive posture. He also understands that good seating needs to be accompanied by a healthy and active lifestyle where possible. Meet Jon at SpineSmart to get more idea about Ergonomic Office Chair.