Symptoms Of Lower Back Pain
- Dull aching pain: persistent pain that possibly is accompanied by muscle spasms and irritation throughout the lower spine and hips.
- Pain in buttocks, legs, & feet: Since there are numerous nerves that run through the spine and the back, lower back pain can cause pain throughout the entire lower body .
- Increased pain with sitting: Lower back pain oftentimes worsens with prolonged sitting.
- Pain relief with movement: On the other hand, lower back pain can be temporarily or completely alleviated with mobility such as standing, stretching, or walking.
Sitting For Hours On End Can Be A Part Of Modern Life But Sometimes It Can Lead To Back Problems These 5 Tips Can Keep You Sitting Pretty Minus The Pain
You might have heard that sitting is the new smoking. One large study found an association between prolonged sitting and a greater risk of dying from all causes even for people who exercised regularly and Americans today tend to sit a lot. A recent study from the Centers for Disease Control and Prevention found that roughly 25% of adults sit for more than 8 hours a day. This probably isnt surprising, considering how many of us sit at a desk or work on a computer all day, particularly while working from home.
It may not come as a surprise that sitting for long periods of time can also take a toll on your back.
Prolonged sedentary behavior has long been associated with spine pain, including neck, mid-back and low-back symptoms, says Gene Tekmyster, DO, an orthopaedic surgeon at Keck Medicine of USC and an assistant professor of clinical orthopaedic surgery at the Keck School of Medicine at USC. People who spend more than 7 hours a day sitting also have lower mobility in their spine, which can lead to discomfort and weakness in the lower back muscles.
Solutions To Back Problems/back Pain From Sitting
Youve probably heard that sitting is killing us but thats an oversimplification and a bit of an exaggeration. Several studies have found that back pain from sitting is a result of sitting for prolonged, uninterrupted periods of time, not just simply from sitting. There are some simple things you can do to improve your work environment and prevent back pain and back problems from sitting at your job.
This study showed that lumbar disc issues could be mitigated by simply changing position every 15-30 minutes. Stand up while youre making a phone call or talking to a colleague. Head to the kitchen for a new cup of coffee and a stretch. Take a walk around the office for a few minutes. Do anything you can to adjust your position and move your body. Set an alarm on your phone to vibrate every 15-30 minutes to remind you to stand up, walk around, or stretch. This small change can help prevent back pain and back problems.
Adjust the height of your chair so that it is at a height where you can sit with your shoulders relaxed and pulled back. You want to sit tall with your forearms parallel to the ground or lower meaning you shouldnt need to shrug your shoulders or reach up to use your keyboard. You dont need a full-on standing desk to have an ergonomically correct workspace and these simple changes make a big difference.
Recommended Reading: How To Describe Back Pain
Stand Up For Your Spine
If you dont have a sit-stand desk, you can still combat sitting disease and protect your spine. Consider these tips:
- Do some work standing at a high table or counter.
- Rather than having a meeting in a conference room, invite your coworkers to walk laps during your discussion.
- Set a timer on your computer for a stand-and-stretch break every 30 minutes.
- Visit a coworker in person as opposed to emailing them.
- Park your car a bit further from your office to sneak in some extra steps.
- Take a short walk during your lunch break.
The focus is simple: Reduce your sitting throughout the day. But, remember that varying postures is best for your back and neck, so dont go to the opposite extreme and never sit. Mixing sitting, standing, and movement throughout your day is the best way you can keep your spine safe and body healthyat work and beyond.
Biswas A, Oh PI, Faulkner GE, et al. Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults. Ann Intern Med. 2015 162:123-132. doi:10.7326/M14-1651. Accessed January 7, 2017.
Corliss J. Too much sitting linked to heart disease, diabetes, premature death. Harvard Health Blog. http://www.health.harvard.edu/blog/much-sitting-linked-heart-disease-diabetes-premature-death-201501227618. Published January 22, 2015. Accessed January 7, 2017.
Ergonomics for Prolonged Sitting. UCLA Spine Center Web site. http://spinecenter.ucla.edu/ergonomics-prolonged-sitting. Accessed January 7, 2017.
Some Signs That Sitting Could Be Causing Your Pain Include:
- Sharp pain in your back or neck after rigorous activity or exertion.
- Spasms in the lower back and pelvis area when attempting to stand straight and tall.
- Chronic pelvic pain or stiffness in your core, back, spine, tailbone, hip, and neck.
- Aching pain in lower or middle back after sitting or standing.
- Radiating pain from lower back to your feet.
Also Check: How To Ease My Back Pain
Back Pain When Sitting: Causes And Remedies
Back Pain When Sitting: Causes and Remedies
Many people visit a specific chiropractor for lower back pain in Oklahoma City. They have two goals in mind: 1) to find the root of their suffering and 2) to get natural relief. These topics are what exactly we will be talking about in this blog. So, be sure to read until the end.
Lower Back Pain Provoking Conditions
Lumbar Spinal Stenosis: Pain due to spinal stenosisnarrowing of the spinal canaltends to be improved with sitting, especially when leaning forward. This posture increases the size of the lumbar spinal canal and neural foramen, decreasing the amount of nerve root compression. The size of the spinal canal and neural foramen decrease when standing and walking. Walking with flexed posture, such as leaning on a shopping cart, tends to be more comfortable then walking upright.
Spondylolisthesis: Pain that occurs immediately when sitting and is at least partially relieved by standing has been associated with lumbar spinal instability or spondylolisthesis. Standing in a neutral position for short periods of time tends to improve pain compared to walking and bending where the movement of the vertebral bodies provoke pain.
Sacroiliac Joint Dysfunction: Sacroiliac joint pain can be aggravated by sitting, particularly if more weight is placed on the affected side. As in the case of spondylolisthesis, pain can occur when transitioning from standing from a sitting position.
You May Like: Is Glucosamine Good For Back Pain
What To Know About Lower Back Pain When Sitting
Medically reviewed by Emelia Arquilla, DO Written by Hana Ames on October 14, 2020. | From Medical News Today
The cause of pain in the lower back while sitting may involve posture, an injury, or a health condition.
Back pain is one of the most common medical problems in the United States. About 1 in 4 adults in the country have at least 1 day of back pain in any 3-month period.
Here, we describe the causes, treatments, and prevention of lower back pain while sitting.
The Most Common Causes Of Lower Back Pain Are A Strain Or Sprain
Whether you notice it or not, your lumbar spine gets put to work throughout the entire day.
Amid all of this work and motion, a lower back sprain or strain can result from an acute injury, such as one experienced while falling, lifting something too heavy or playing sports. A sprain or strain can also develop over time due to repetitive movements or poor posture.
“Straining a muscle or spraining a ligament are the most common causes of lower back pain,” says Dr. Palmer. “While they can be serious, these common causes of lower back pain aren’t long-lasting taking anywhere from a few days to heal or, at most, a few months.”
Your doctor can help you determine the particular course of self-care that can help heal your lower back pain.
“The treatment for a pulled back muscle or strained back ligament is fairly simple and can include pain and anti-inflammatory medications, muscle relaxers, ice to help reduce inflammation, heat to promote healing, and avoiding strenuous activity until the pain recedes,” explains Dr. Palmer. “The best course of care will depend on the severity of your injury as well as your overall core and lower body strength.”
If your lower back pain persists despite treatment, it may be time to consider other causes of lower back pain.
You May Like: How To Relieve Intense Lower Back Pain
Sitting Disease And Its Impact On Your Spine
Sitting is worse than smoking. Sitting is a disease. Sittingkills. The accusations against a sedentary lifestyle are piling up. Modern society encourages inactivity, and sitting for extended periods is linked to chronic disease and wreaks havoc on your spine. At the heart of the problem are work environments that encourage employees to sit for hours on end.
While being tied to your computer all day may be inevitable, you can infuse more activity into your daywhether by keeping proper posture front of mind or investing in a sit-stand desk. But, to truly understand why you should avoid long stretches in the seated position, you need to know the research behind what some in the medical community are calling sitting disease.
Whether its from sending countless emails at work, vegging out in front of the TV, or during the daily commute, people spend a huge amount of their waking hours sittingand the impact of this level of inactivity is grim. Photo Source: 123RF.com.
Side Effects Of Sitting All Day
January 30, 2018
With the steady rise of digital technology, sitting has become the most common posture in the workplace. Most desk workers spend an average of 10 hours a day sitting in front of a computer, which leaves very little opportunity for physical activity throughout the day.
And unfortunately, as weve all been made aware, sitting can actually be extremely detrimental to your healtheven more so than smoking, as some would claim.
To help you understand the sheer gravity of something as seemingly harmless as sitting down in a chair, this infographic by the Washington Post breaks down some of the most unsettling side effects of sitting all dayfrom the top of your head down to the tip of your toes.
Don’t Miss: Why Is My Back Always In Pain
Is A Standing Desk Right For You
Although a standing desk might improve backpain, its likely not a cure-all. For example, a standing desk might helpimprove your posture and take the pressure off your neck and lower back however,its not enough to correct more serious problems, such as scoliosis or a bulging disc.
And some health conditions actually can arisefrom standing too much. Patients at risk for heart or vascular conditions mightdevelop deep vein thrombosis or varicose veins from spending too much time ontheir feet. Other issues might include back pain caused by poor posture, leg orfoot pain, or swelling in the legs.
Alsoconsider the type of work you do before choosing a standing desk. Some peoplefind it easier to concentrate when they can stand and shift their weight backand forth while taking phone calls or typing. However, some peoples brainsarent wired that way, and they have a hard time performing creative tasks suchas writing or designing while standing.
What Other Steps Can Help Reduce Hip Pain
Movement can make the difference in reducing hip pain at work. Keep your muscles loose by taking standing or walking breaks frequently.
“I recommend if you are in a sitting job, you get up every hour,” Zambon said. “Walk or stretch your hip flexors or hamstrings and hip joints as well. Even 5 to 10 minutes of walking can help, even if it’s at lunch or after work before you get into the car. At the end of the day, do a good hamstring stretch or hip flexor stretch, as well as some gentle core work.”
Zambon suggests simple core exercises such as pelvic tilts or bridging to help stretch those key hip areas.
“If you’re having pain you can’t relieve within 30 minutes after you leave work, gentle stretching on your own should do the trick,” Zambon said. “If you have pain when you wake up, or with whatever you’re doing progresses through the evening, it’s a good time to contact a physician.”
Recommended Reading: What To Do To Get Rid Of Lower Back Pain
Causes Of Lower Back Pain When Sitting Standing And Walking
Lower back pain is a widespread condition affecting over half of all adults at some point in their lives. Some of these adults find sitting, standing and/or walking painfully difficult. While lower back pain is common and at times debilitating, there remains no consensus on the optimal way to diagnose and treat patients with this condition. There are a variety of causes for lower back pain and it can be difficult to identify the specific anatomical structure that is causing the pain. Fortunately, successful treatment is not always predicated on finding the specific pain generator.
Given that most people will sit, stand, and walk on any given day, a lot of research has been conducted on how these specific activities relate to the spine and lower back pain. The remainder of this article will discuss why sitting, standing, and walking can change the severity of lower back pain and how it can be helpful in diagnosis.
Getting Rid Of Back Pain
The National Institute for Fitness and Sport has an excellent program for getting rid of low back pain due to APT. It includes:
- Lengthen the short hip flexors with stretches.
- Retrain the glutes and hamstrings to fire more efficiently.
- Strengthen the abs to help pull the pelvis into place.
Finding an exercise that strengthens your core and teaches you to use those muscles properly can be really helpful for many people to get rid of their low back pain. Some of these exercises are called corrective exercises, and one that has become popular recently is crawling. Breaking Muscle gives an explanation of how crawling can benefit anyone and how to do it.
Everyone finds different solutions to the back pain problem. Its important to safely try out different solutions until you find the one that works for you. Here are some of our top suggestions for those suffering from lower back pain:
Don’t Miss: How To Get Relief Lower Back Pain
How To Relieve Lower Back Pain From Sitting Too Much
Do you live with chronic back pain? If so, youre certainly not alone.
This is especially true of lower back pain. After all, millions of people spend the majority of their day sitting at a desk.
Living with lower back pain can be extremely unpleasant. Fortunately, there are ways to reduce the discomfort and thus improve your daily experience.
This article takes a look at various remedies for lower back pain from sitting. Keep reading to discover insight into how to cope with being sore from sitting too much so that each day can be as enjoyable and productive as possible.
Is Sitting Too Much The Cause Of Your Back Pain
- In Workout Tips
One of the health issues many Americans have to deal with is low back pain. So much so that 85 percent of the population will experience at least one episode of back pain during their lifetime according to research. Many in this group end up dealing with back-related problems on and off for the rest of their life. One cause of this debilitating health concern is linked to prolonged periods of sitting too much.
Physical inactivity is as harmful to your health as high blood pressure, high cholesterol, and smoking.
Steven Blair, PhD, Arnold School of Public Health at University of South Carolina
Not Enough Daily Physical Activity
A sedentary person averages between 1,000 and 3,000 steps a day while an average healthy adult walks about 5,900 steps daily. The average number of daily steps for men was 7,192 and for women 5,210 according to a study published in the journal Medicine and Science in Sports and Exercise by Tudor-Locke and colleagues. It is not unusual for active individuals to consistently take 10,000 steps a day while highly active individuals can reach 15,000 to 25,000 steps a day and beyond!
Amount of Pressure on the Spine
The position placing the highest pressure on the discs in the lumbar spine occurs in a seated position, leaning forward and bearing weight.
Some additional information for you. When youre walking, the pressure is 2.5 times your bodyweight and can increase to 3-4 times your bodyweight when running.
Correcting APT Through Movement
Also Check: Does Acupuncture Help Back Pain
How To Treat Lower Back Pain
Often the only symptom of lower back problems is the experienced pain. Lower back pain happens among all ages and demographics, and typically goes away on its own within two to four weeks when the cause is removed. Chronic low back pain may require physical therapy, over-the-counter or prescription pain medications, or possibly surgery.
RELATED: Lower back pain treatments
Sitting All Day Can Make Everything Hurt But There’s A Way To Fix It
Typically, when we think about enduring an injury, we imagine we have to do something — and usually do it wrong — to bring on the pain.
But sometimes discomfort is due to doing nothing whatsoever. Case in point: Sitting at your sedentary desk job.
Spending too much time sitting has been linked to a higher risk of heart attack, stroke, metabolic syndrome and earlier death, and even the most dedicated of exercise regimens won’t undo all the damage.
“We were built to move,” Steven Conway, Ph.D., a chiropractor and attorney in Athens, Wisconsin, and a spokesperson for the American Chiropractic Association, tells The Huffington Post. “The non-moving is the hardest thing on us.”
Most of us can probably recall a time when our backs ached or our heads pounded after a tough day at the office, but sometimes the cause of the pain isn’t so obvious. Below you’ll find some of the most common sitting-related ailments and Conway’s tips on how to protect yourself, stat.
If your low back or hips hurt…The problem: You’re probably slouching — and your chair might not be at the right height, either.The fix: Adjust your seat to maintain the normal curve in the lower spine. Tilt the seat of the chair to angle slightly down. You should be able to fit one or two fingers between your knees and the edge of the seat to alleviate pressure on the legs. Also consider using an alternative desk chair that incorporates movement or supportive cushions behind the lower back.
Also Check: What Can Lower Back Pain Be Caused From
