Is Your Desk Job Causing Your Back Pain?
A true cause for concern
Back pain is no joking matter! If you've had a battle with back pain, you're not alone, as it's estimated that up to 84% of adults experience low back pain (LBP) at some point in their lives.
Low back pain, or lumbago, is complex as the condition is multi-factorial, encompassing physical, psychosocial, and emotional factors that play a role in the overall experience.
Despite the complexity, however, numerous studies link an increased risk of LBP to high levels of computer usage, prolonged sitting in a forward bent position for more than half a workday, and poor workstation ergonomics.
It is critical that desk workers — whether in-office or remote — know how to assess, address, and manage their low back pain.
Let’s talk about posture
I'm not here to tell you that sitting in a perfect upright posture at all times of the day is the answer because, firstly, it's not, it's unpractical, and it's counterproductive.
THERE IS NO PERFECT POSTURE. The best posture is usually your next one. When you place your body in any position for a prolonged period, supportive tissues are under an accumulation of stress. Our body's tissues have a particular capacity to withstand such stress. Once capacity is exceeded in a prolonged posture, you experience discomfort. If there's no postural change, discomfort becomes pain!
Quick self-assessment: There are three main sitting postures: erect (a), slumped (b), and slouched (c). Place yourself in each and hold the position for at least 30 seconds. If the position you're in causes discomfort or pain, then assume the opposing position. For example: if sitting in a slumped or slouched position reproduces your pain, an erect position is the best option for you (add a lumbar support pillow; your back will thank you!).
Regardless of what seated-desk position works best for you, a huge non-negotiable is to get up and move!
It's been amazing to see the increased emphasis on dynamic ergonomic setups in recent years. It was widely accepted that sitting all day at a desk couldn't be healthy for anyone, but it took time for innovative solutions. Now there are postural-friendly ways to effecitively work in a seated, semi-seated, and standing position.
Here are great sites that have provided the best ergonomic resources on the market today:
Best ergonomic standing desks, office chairs, and accessories!
Key takeaways
With a large portion of the workforce moving to remote work, the hard-working professionals that fuel our workforce must know how to take care of their bodies. With the development of effective ergonomic technology and resources, professionals can better support their spine and joint health. Additionally, the onus remains on the individual to limit their time in any particular posture, as posture is best fluid and dynamic.
Tip: set a timer of 20-30 minutes throughout your workday to remind yourself to change your posture!
Physical therapists are trained in ergonomic assessments to optimize your setup in any activity. It is also helpful to work with a physical therapist to establish an exercise prescription consisting of mobility, strength, and endurance exercise to combat the negative physical effects of work. Don’t allow your desk job to be the cause of your back pain; take action and reach out today!