How can you get back pain from sitting? And what can you do about it? We tell you.
Computers and mobile phones are irreplaceable devices of our times. But constant use of these gadgets freezes your posture – your shoulders are rolled down and your back is curved – and causes aches and pains.
You can get back pain from being seated for long hours in front of your computer. In fact, sitting for long has the potential to cause moderate to severe back pain.
How do you get back pain from sitting?
The spine is not designed for long spells of sitting. Most of us don’t even sit correctly – we rarely line our backs to the back of the chair. Instead, we slump our shoulders when we’re seated, and our spines are curved. Sitting for long periods in this position causes untold stress on the spine. Maintaining this position causes pressure on the back muscles as well.
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Soon, you get back pain a few minutes after you are seated, and it gets worse if you continue sitting for extended periods of time at your desk. But all is not lost – there are certain things you can do to alleviate the back pain.
How to deal with seated back pain
* Get up and move.The first thing to do is to get the blood circulation moving briskly in your back again. And the best way to do this, is to get off your chair and get moving.Walk to the pantry to get your coffee instead of calling for it over the phone,or take a stroll around the office block when you have 5 minutes to spare. This helps the spine to relax and your back hurts less.
* Change your chair.Your office chair could also be causing your back pain.
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Chairs meant for long hours of sitting must be ergonomically designed to provide spine support.The chair back is curved to mimic the curvature of the spine, and the seat height can be adjusted so that your shoulders and elbows are not under stress when you work. If you can’t change your chair, you must at least place a firm cushion to support your lower back.
* Stretch your back periodically.
Stretching your back goes a long way in alleviating pain and restoring circulation. In a seated position, twine your fingers together and stretch your palms towards the sky, turning slowly from left to right. Also, stretch lightly sideways to open up the shoulders.
* Take pain relief measures. If the back pain progresses, it might make it difficult to sleep at night. Apply a pain relief cream before you go to sleep, so that you can have a restful night. Meanwhile, the cream works on the pain and takes away most, if not all, of it while you rest.
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