Do you have back pain from sitting for a long time in the office? Here are some tips for recovery

With the rapid development of the information age, more and more people are sitting in front of computers for a long time, becoming "head-down tribe". The hospital's rehabilitation clinic is always visited by patients asking, "Doctor, I have severe back pain after sitting for a long time, what should I do?" No massage techniques or plasters are needed. Now I will teach you some tips to relieve back pain after sitting in the office for a long time~

l Causes of back pain from prolonged sitting

① Weak waist strength: When we sit for a long time, the sacrospinal muscles, erector spinae muscles, latissimus dorsi, levator scapulae, etc. are in a tense state, and the pressure on the lower waist segment will increase significantly, which will cause pain in the muscles and small joints of the spine. If you sit for a long time, you will lack certain exercises, which will lead to weakened waist muscle strength, so it is easy to get tired and painful when sitting for a long time. In addition, if there is an old injury in the waist, then you will also experience low back pain when sitting for a long time, including lumbar muscle strain, lumbar sprain, lumbar disc herniation, etc. If you have had these diseases before, then after sitting for a long time, it is easy to get low back pain.

② Lumbar muscle spasm: If you have lumbago after sitting for a long time, it may be caused by lumbago. If you keep the same posture for a long time, it will cause lumbago, resulting in muscle damage, which will cause pain in the long run. For office workers, if you sit for a long time and keep the same posture for a long time, the fiber ring of the intervertebral disc will be damaged, which will cause the nucleus pulposus tissue to protrude, thereby compressing the nerves, which will cause lumbago in the long run.

How to relieve back pain from sitting for a long time

① Cross your hands and bend forward, lower your head and tighten your chin, stretch your wrists forward as far as possible, turn your palms outward, and stretch your body forward as far as possible. Continue this movement for 30 seconds, and complete 3 sets while maintaining your breathing.

② Lift your chest and tighten your abdomen, sit in the front 1/3 of the chair, cross your hands behind your back, stretch your arms back as far as possible, and squeeze your shoulder blades towards the middle. Continue this movement for 30 seconds, maintaining your breathing and completing 3 sets.

③ Lift your chest and tighten your abdomen, sit in the front 1/3 of the chair, spread your feet apart, twist your body sharply to the left and right front, and gently press your hands on your knees to maintain balance. Continue this movement for 30 seconds, maintaining your breathing, and complete 3 sets on each side.

l Correct sitting posture in the office

Our spine itself has four physiological curvatures, from top to bottom, they are the cervical curvature, thoracic curvature, lumbar curvature and sacral curvature. Among them, the cervical curvature and lumbar curvature are convex to the front, and the thoracic curvature and sacral curvature are convex to the back. In the office, try to choose a chair with a backrest, and lean your buttocks as far back as possible. When sitting, try to keep your back and buttocks in the same straight line, relax your feet naturally on the ground, and bend your knees at about 90 degrees. If conditions permit, you can put a soft pillow behind your waist to fill the position of our normal physiological curvature, so that our waist muscles can reach the most relaxed state.