Are you wondering how to deal with back pain from sitting too long? You are not alone. Many people experience back pain due to spending long periods sitting, often in front of a computer screen. This problem can be exacerbated by poor posture and lack of physical activity.
Why Does Your Back Ache From Sitting Too Long?
When you sit for extended periods, your back muscles and spinal cord can become strained. This strain can cause discomfort and even intense pain if not addressed. Prolonged sitting, especially in an improper posture, can put undue pressure on your lower back and spine. According to a study conducted on bankers who sit for long periods, common health problems included hip pain and upper/lower back pain. Another study found that sitting for longer than 4 hours was a common cause of low back pain.
The lack of movement can also hinder blood flow, leading to muscle pain and tight muscles. Over time, this consistent strain can worsen and lead to chronic low back pain. It’s important to identify the cause of this pain, improve your posture, and incorporate physical activity into your routine to alleviate the discomfort.
Common Causes of Back Pain While Sitting
Common causes of back pain while sitting are often tied to our daily habits and lifestyle. One of the main culprits is poor posture. Slouching or hunching over your desk can put a great deal of strain on your neck, shoulders, and back, leading to discomfort and potential long-term issues. Additionally, muscle spasms and muscle weakness can contribute to back pain. This is often due to a lack of physical activity and prolonged periods of sitting which can cause our muscles to become weak and tight.
Here are some common causes of back pain while sitting:
- Poor posture: Slouching or hunching over can strain your neck, shoulders, and back.
- Muscle spasms: These involuntary muscle contractions can be quite painful and are often caused by strain or overuse.
- Muscle weakness: Lack of physical activity can lead to weak core and back muscles, making you more prone to back pain.
- Inadequate ergonomics: Your chair, desk, and computer setup may not be providing the support your body needs, leading to discomfort.
- Underlying health conditions: Chronic conditions like arthritis or disc diseases can also cause persistent back pain.
If you’re experiencing chronic low back pain, it’s crucial to identify the source and address it. Consider seeking medical advice if your pain persists, as chronic back pain can also be the result of underlying health conditions.
Ways to Help Your Back Feel Better
Finding ways to relieve pain involves a multi-faceted approach. Nonsteroidal anti-inflammatory drugs and muscle relaxants can provide temporary relief. However, long-term relief often requires a few lifestyle changes. These changes may include maintaining a healthy weight, adopting a healthy diet free of refined sugars, and ensuring you get enough sleep.
Correct Poor Posture
Correcting poor posture is one of the most effective initial steps you can take. Ensuring your computer screen is at eye level, using a chair with good back support, and keeping your feet flat on the floor are simple changes that can make a big difference.
Identify Source of Chronic Back Pain
Chronic back pain can be a complex issue with multiple contributing factors. While lifestyle adjustments and self-care strategies may help, it’s crucial to seek professional medical advice if your back pain persists. A healthcare professional in the Nirvana Healthcare Network can provide a comprehensive evaluation, which may include a thorough physical examination and diagnostic imaging like X-rays or an MRI.
This allows our teams to identify the underlying causes of your pain, such as disc diseases, arthritis or other conditions that may not be immediately apparent. We can guide you towards appropriate treatment options, which may include physical therapy, medication, or in some cases, surgery. They can also help you understand how to manage your condition effectively and prevent future episodes.
Adopt a More Active Lifestyle
If you’ve noticed feeling more pain signals the longer you sit and are looking for pain relief, there are steps you can take to feel better. Sometimes the best way to deal with chronic back pain is taking steps to address it head on and make positive changes in your life.
Regular physical activity, focusing on strengthening your abdominal muscles, can help prevent future back pain. Strength training can help strengthen muscles, especially your core muscles, which support your spine. Flexibility exercises can help improve function and reduce stiffness in your back. Consider incorporating activities like tai chi into your routine.
Seek a Medical Opinion
While you may think over the counter pain relievers, regular ice pack use, and bed rest will address your chronic back pain for the long haul, sometimes it simply isn’t enough. If your pain affects your everyday activities, it’s time to seek a medical opinion. Your doctor can help you understand the cause of your back pain and recommend appropriate treatment, including nonsurgical treatments and other measures for relief.
Schedule Your Next Appointment With Prospect Spine & Wellness Today
At Prospect Spine & Wellness, our team of professionals is dedicated to helping you find relief from back pain. We offer a range of treatments, including physical therapy, to help you manage your pain and improve your quality of life. Don’t let chronic back pain hold you back. Schedule your next appointment with us today and take the first step towards a pain-free life.
