For many people who work in an office setting, sitting in an office chair without adequate back support can create a great deal of stress on the lower back. This is largely because in the seated position, the lumbosacral discs are loaded three times more than standing, and sitting without back support usually leads to poor posture, which stresses the soft tissues and joints in the spine. For many people, sitting in an office chair either causes or exacerbates lower back pain.
Exercises: There are many back pain exercises like low impact aerobic exercises that can help to ease and prevent back pain. Apart from stretches for back pain, most doctors also advise people to walk or swim regularly.
The many structures in the lumbar spine can cause unforgiving interminable pain and the nerve roots let you know quickly. You can cause irritation due to problems with the discs, joints, bones, and muscles. When you dig, for instance, at a level above ground, you will use your upper body muscles compressing the lower disks.
Qualified chiropractic, osteopathic, and naturopathic physicians are reliable, as they have received extensive training in the management of musculoskeletal disorders during their course of graduate healthcare training, which lasts between four to six years. These health experts have comprehensive training in musculoskeletal management.
THE TAKEAWAY: Many people with poor postural alignment or asymmetry have zero pain while others with better alignment suffer from chronic pain. So, automatically blaming these factors is misguided since physical imperfections seem to be normal variations, not pathology. As Mark Comerford, author of Kinetic Control: The Management of Uncontrolled Movement puts it, “There’s a big difference between dysfunction and simply a variation on normal.”
Material—for lumbar cushions can be covered with a variety of fabrics for your particular taste. Some brands offer colors to coordinate with your car seats or furniture. The filling is the most important consideration to think about.
I have also incorporated walking at least 10,000 steps a day, in addition to my regular fitness regime. I encourage you to get a reliable fitness tracker that would help you track how much you walk every day. Some fitness trackers also record how much sleep you’re getting, and can help motivate you to get to bed earlier so you can get eight hours of sleep.
I grabbed my nearby cell phone and called the campus nurse. After a brief chat, she declared that I had thrown out my lower back. The damage had probably been done the day before, when I foolishly lifted a number of large, heavy objects in an empty classroom, too stubborn to find help and too careless to properly bend my knees with each lift. I had nothing to worry about, the nurse informed me. My body would soon heal Flynn TW, Smith B, Chou R (November 2011). Appropriate use of diagnostic imaging in low back pain: a reminder that unnecessary imaging may do as much harm as good. J Orthop Sports Phys Ther. 41 (11): 838–46. doi:10.2519/jospt.2011.3618. PMID 21642763.
Such conclusions should have shut down the market for unnecessary fusion surgeries, she proposes. Instead, the number of operations performed every year increased 600% between 1993 and 2011, jumping from 61,000 annual procedures to more than 465,000.
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I strongly advise you to try these simple but successful back pain relief alternatives. Not only will they treat the underlying causes of back pain, but they can also spare you from additional harm, unlike pharmaceutical or surgical “Band-Aids.”
Portable lumbar back support. A curved cushion or lumbar roll, fitted to the seat back of an office chair, can be manually placed to fit the proper areas of the lumbar region. These cushions can be used in conjunction with most types of chairs to best fit the individual’s need. Some products may be inflatable to increase or decrease the amount of support. Again, many portable lumbar supports are designed to have a particular end facing up and the other down. This type of support may be transferred to the office chair, to use in chairs at home, in the car, etc.
You may not realize it but pain in your neck may be related to a lack of lumbar support in your office chair. Alignment of the head and spine relates to neck pain; if your spine is suffering due to lack of lumbar support, you may also experience pain in your neck.
I’ve previously recommended standing up and doing some exercises at your desk to counteract the negative effects of sitting. But after my discussion with Dr. James Levine, author of Get Up!: Why Your Chair Is Killing You and What You Can Do About It, I’m convinced that standing for 10 minutes for every hour of sitting is really the bare minimum, BUT it’s still far from ideal. What I was doing wasn’t enough; In fact, I really believe the answer is to stand up as much as possible.