It's a common belief that your desk job is the main cause of your persistent back pain. After long hours spent sitting, it's tempting to blame your work environment for the discomfort. However, the truth is more nuanced and intriguing.
In this post, we'll explore surprising factors behind your back pain and provide practical tips for relief. So settle in, and let’s uncover the truth together!
The Reality of Desk Jobs
Many people spend at least eight hours a day at a desk, leading to the assumption that desk jobs are the primary source of back pain. But is it that simple?
While poor posture and limited movement are significant contributors, many other factors play a critical role in back pain. For instance, studies have shown that about 54% of Americans experience back pain at some point in their lives, highlighting that lifestyle choices and stress can also severely impact spinal health. Examining these additional factors can help you better understand your discomfort and foster a more effective approach to prevention and relief.
Exercise: The Key to a Healthy Back
When was the last time you broke a sweat?
Regular exercise is essential for maintaining a healthy back. Research shows that people who engage in regular physical activity reduce their risk of back pain by almost 25%. Strengthening your back muscles not only provides vital support to your lower back, but also improves your overall stability. The way you make your back stronger is by actually using it workouts like the bent row, the deadlift, or even suitcase carry's.
Aim for at least 150 minutes of moderate aerobic exercise weekly, complemented by strengthening activities twice a week. Simple changes like taking a 10-minute walk during your lunch break or adding banded exercises to your morning routine can have a large positive impact. Struggling to start any amount of exercise? Well, it's a perfect time to book an appointment with one of our movement experts today!
Posture: More Than Meets the Eye
Let's talk about posture.
While slouching at your desk can contribute to increased symptoms of an already painful back, it’s not been shown to produce low back pain. The body needs movement and so any position that is held for hours on end isn't optimal for the back, even if that position is "optimal.".
Think of your body as a nautral pond in the mountains, a healthy ponds has a good river source bringing in good movement of water and nutrients. A pond that has become stagnant is a pond that becomes unhealthy. Your body (and back) or no different, in that when you move less, the fluid becomes stagnant and the tissue becomes aggravated. Movement and not positioning is one of the keys to back health.
Stress and Mental Health
Did you know your mental well-being could be contributing to your physical pain?
Stress can significantly is actually a huge predictor when it comes to back pain. Stress can influence your body, causing muscle tension and increased sensitivity to pain. During tough times, you may unconsciously tighten your muscles, especially around your shoulders and back. This low level but consistent increase in muscle usage will make the muscles fatigued and potentially more prone to aggravation.
Incorporating stress management techniques like meditation, deep breathing exercises, or even identifying what the stressors in your life are can profoundly benefit your mental and physical health. Committing just 10 minutes a day to mindfulness practices can lead to noticeable improvements in your overall well-being. As much as this might feel silly, our patients have found a significant benefit from this when experiencing back pain.
Ergonomics: An Ineffective Bandaid
We are sure that you have watched a video or bent talk about ergonomics from your employer. If you're not sure just think, lift with your legs and not with your back.
Unfortunately, ergonic training has shown to be ineffective at reducting the likelihood of back pain events.
No matter how "perfect" you lift something, if you are weak or even fearful of lifting things, the likelihood of ergonimcs overcoming weakness and fear is unlikely. We see often that people who are strong tend to have less fear and even lift things with less than optimal mechanics. The person who is strong who lifts "imperfect" is less likely to get hurt." We talk about fear in this section because ergonomics training and unintentionally lead to fear of lifting things because of the "proper technique education", this fear is a strong factor in back pain events. In the end, be strong, lift things to get stronger, this confidence will reduce fear of lifting things which will be a great tool in reducing the likelihood of back pain in the future.
Seeking Professional Help
When should you consult the experts?
If you have developed back pain that has not started to improve with movement, hot episome salt baths, and OTC medicine, then its best to seek professional help earlier than later. The sooner you see someone with back pain, the treatments are usually simpler and more effective. We at The Health Lab created a system in which is easy to get into a provider quickly in order to help you recover faster, with less visits. For more information about what we offer, visit our FAQ page here!
Embrace a Healthier Lifestyle!
So, what steps can you take today to ease your back pain?
Start by incorporating more movement into your daily routine (which includes back strength), paying attention to positional changes while at work, and managing stress effectively, will all play a vital role in maintaining you back health.
Introduce minor modifications to your environment, engage in self-care practices, and consider consulting professionals if needed. By taking a holistic approach to back pain relief, you can regain your comfort and well-being!
Shift Your Perspective Regarding Back Pain
In summary, while your desk job might contribute to discomfort, it is not likely the cause your back pain. Understanding the complex nature of pain and embracing a proactive wellness approach can dramatically improve your quality of life.
Don't let myths of ergonomics, posture, desk work, and avoidance, hold you back. Take charge of your health and discover the real factors influencing your back discomfort. By shifting your focus from your desk job to a broader view of health, you can embark on a path to long-term relief.
Remember, the journey to a pain-free back takes time and effort. Start today, and you will be well on your way to enjoying a happier, healthier you! Looking for a more in depth support team to help you navigate your back pain factors? Schedule an evaluation today with one of our Doctors of Physical Therapy.
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