Back pain can be caused by a number of factors, but the most common causes are related with lifestyle or bad habits, like sitting too much, bad posture and tight muscles, being overweight, and lack of exercises. Some of the symptoms are: stiffness, muscle spasms, cramping, and pain which may vary depends on its severity, from light to acute, constant or transient and so on. Before taking any actions or treatments you should determine the cause of your back pain and if you have a condition that needs special treatment. You may need to consult a doctor to get more precise diagnosis. If the back pain is caused by lifestyle habits or certain activities, the following tips may help you manage and prevent the back pain.
Sitting for a long time
Sometimes you just don’t realize that you’ve been sitting for long periods of time because you are very focus on your work. It is the pain that usually wakes you up. Your back starts to feel tight and stiff, and the pain may last for days. If you can avoid it (sitting for a long time) because your work needs you to do so, at least you need to find some ways to minimize the damage. Here are some ideas that may help you:
- Take short breaks. Take a break every 30 minutes. Take at least one minute to stretch, stand, walk or change positions. You can use alarm on your computer or gadget to remind you.
- Try a cushion. A cushion can help you sit more comfortably. Find a cushion which promotes good posture.
- Stand while you work. The idea is to help you move a bit more. There might be some simple tasks that can be done while you are standing, like answering the phone, reading your mail, etc. The key point is to stay active and prevent your body from being in certain positions (for a long time) which can make things worse.
- Sit on an exercise ball. If it is possible, try sitting on an exercise ball for a few minutes several times throughout the day. It can help you stretch the back when you roll around on it while sitting and you’ll be forced to avoid slumping to stay on the ball.
Bad Posture
Sitting too much is not the only reason you get a back pain. Bad posture also contributes in this process. We often ignore the way we sit which actually affects our endurance in working. In the other hand, you can start the day with a good posture but you still end up sprawling, slumping or hunching when your body gets tired. It means that an awareness to have a good posture should be incorporated with a strong discipline in its application. Though it’s hard to always monitor your posture, there are some simple ways that can help you stay ‘on track’:
- Be more ergonomic. You can make small changes in your workspace to support your body. To support your back, place a rolled up towel behind your back. Rest your feet on a footstool whenever you need to raise your legs. At least you can make a simple change in your work area to help keep your body aligned.
- Set an alarm or reminder to monitor your posture. Go off every 20 minutes and check to see if you’re sitting with your back straight, shoulders back and feet flat with knees even or slightly higher than the hips.
- Perform a stretching workout. It can help you create more flexibility. You can do this at your desk for five minutes, at least three times each day.
- Try a new exercise routine. You can do some exercises like yoga, relaxing stretch with exercise ball, or total body stretch once a day. It will help you to be more flexible and less likely to injure your back.
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