How to deal with lower back pain after extended time in office?
I have been working at a firm for around 6 months, and while my work is interesting and my hour isn't excessively long, I have been having some extreme back pain recently not really mitigatable by massage therapies. My doctor diagnosed me with lumbargo with mild lumbar disk hernation after an extended period being sedantary. I am sure people on this forum could relate, so I sincerely appreciate any inputs on how I can ease my pain.
Thank you!
McKinsey back exercises
Standing desk and ice packs.
Look into something like a back brace for support as well as a standing desk like previously mentioned. Also would highly recommend continuous exercise and possibly investing in a better chair with more lumbar support. Definitely make sure to get up every 20-30 minutes and just take a quick walk or break. Anything helps but happy to give more advice if wanted!
My back is horrible as well, cant sit more than an hour. Like mentioned above, investing in a standing desk would be the move. I tend to do a lot of pt back stretches in the am, apply cold/heat, and wear a back brace when possible. I also brought something off amazon that helps me stretch my lower back and it has been helpful.
Good luck! Lower back pain sucks, i have been dealing with this since high school and wouldn’t wish it on my worse enemy.
I hear rock climbing is great for us office workers, I don’t rock climb myself though. I have a standing desk and try to move around every hour or so.
Back pain is often indicative of weak core/ab muscles. As the core is weak, the back muscles have to do more work to support the spine. No matter how busy you are (especially over wfh) you can carve out 10 -15 mins 4x-6x/week for a core workout. I just do 2 every time (3 sets of crunches, 3 plank holds etc. - take your pick) and its really diminished or eliminated my lower back pain.
You could also switch to a chair that has a very straight back - not those with rounded backs. They'll do more to hold your spine in place. The idea is the same: anything to relieve pressure from your back muscles so that they do less to hold up your spine.
Illustration of what you could try:
Are banks accommodative with you having a standing desk?
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