How to relieve low back pain after sitting in the office for a long time?
- 24 Jun, 2020
For people sitting in the office all day, the most common and most feared problem is low back pain. Don't underestimate it, it will kill you if it hurts.
The performance of low back pain is as follows:
Low back muscle tension and pain
When standing or sitting for a long time, the back and back muscles are easy to be sore or even painful
Feeling of pain in the buttocks or thighs, paralysis, fatigue
Causes of low back pain from sedentary office
The causes of low back pain caused by the sedentary office are generally:
- Insufficient exercise, lack of flexibility in the back and muscles, relatively stiff, lack of exercise, poor joint flexibility.
- Incorrect sitting posture
- Long-term use of a single pose in the office
- Play mobile for a long time after getting off work
Among them, the incorrect sitting position has an impact on the body, except for the stiff shoulder and back muscles and the lumbar disc herniation.
And these bad effects:
Discomfort in the head and neck muscles can cause nerve pressure and trigger tension headaches
Knee lacks flexibility
Restricted rib movement and compressed diaphragm, reduced lung capacity, resulting in fatigue
Prone to cause plantar fasciitis, causing heel pain
Ways to prevent and relieve waist pain
What are the ways to prevent or link back pain?
1、Maintain correct sitting posture
At work, the correct sitting posture should be the abdomen, hip contraction, shoulders sinking, eyes looking forward in parallel. Keep your wrists straight, with your hands and elbows at the same level. When your feet are under the table, make sure you can move freely.
If you do, you will feel that the thorax is open. The lumbar spine can be protected.
- Choose a good office chair
Knowing that the correct sitting posture is important, but we often have difficulty maintaining it. At this point, the ergonomic Smugdesk office chair is working.
Such an office chair conforms to the natural shape of the human body to the greatest extent, can give you head, waist, and foot protection, the backrest can be reclined, and the height can be adjusted freely. The intimate design allows you to maintain the correct sitting posture effortlessly and work comfortably.
81% of us spend 4-9 hours on office chairs every day. A good office chair determines the comfort, concentration, and happiness of our work.
3、5-10 minutes of rest after every hour of work
Improve work efficiency when you work, and strive not to reduce unnecessary overtime, so you don’t have to sit.
Give yourself a break, such as going to the toilet every hour of work, doing a simple neck and waist stretching exercise, even if you pour a glass of water, it is better than sitting all the time.
This is very important because it can relieve muscle fatigue and stiffness caused by sedentary.
- Reduce the use of electronic products such as mobile phones during breaks
Facing the computer while working, the back, shoulders, and neck are already tired. Reduce the use of mobile phones, iPods, and computers during get off work or rest time, free your hands, shoulders, and neck to ensure that they get enough rest.
- Keep exercising every day
Exercise is indispensable, such as stretching and strengthening exercises for the back, shoulders, neck, hips, and lower limbs at home every day. It doesn't take a long time.
Or do aerobic exercise 2-3 times a week, such as cycling, jogging, swimming. These exercises can stretch the muscles of the lower back, relieve muscle stiffness caused by sedentary, and relieve low back pain.
Be aware that the waist and back are the core strength area of the human body and play a great supporting role. Many expensive organs are also concentrated in the waist. Do not bend your legs with straight legs to carry heavy objects, it is easy to flash your waist.