Lower back pain in the workplace.

[luke]

Hey, So I've recently been at a new studio for the past 2 weeks, and after the first week I've got incredible back pains.
My lower back becomes really stiff after sitting for a while and when I stand up it takes me a few moments before I can feel comfortable to walk, but can barely bend down.
I've not really had this before so I'm not sure if other people have experiences similar things, and have any advice on exercises to strengthen your core maybe? or get a new chair? The chair I got at work seems a bit crappy.
I think it could be a combination of new bed, new chair, and a long walk to the studio each morning. I just hope it goes away without needing medical assistance ...

[glottis8]

are your monitors lower than your line of sight when you are sitting straight?

[cholden]

deadlift

[Mr Bear]

Hi Luke hope you're enjoying the new studio. I started at Outso a month ago and it took me about 3 weeks to get use to the walk and not falling asleep in the afternoon and all that.

You should be able to complain about the chair to the PA person, they usually help with stuff like that. Chairs, aircon, working pc etc etc. Make sure your eyeline is almost level with the PC, and that your chair is adjustable. Get up and walk around every two hours, for a drink or w/e.

[Uly]

everybody is unique and has their own quirks, so it's best to seek professional help. what i'd definitely recommend is visiting a physiotherapist who'll be able to evaluate your workplace ergonomics, general posture, pains, and give you directions on how mitigate any bad shit.

also, it's not for everyone, but chiropractors can be a godsend for some people with back problems. I've been to one a few times, helped me out a good bit.

[Frankie]

deadlift

YEAHH!!!!!

[Target_Renegade]

Try some simple stretching exercises, if you're sitting in static for too long its going to build up. Things like arching your back backwards. Try to take note about your posture and if you're straining anything, neck, arms, etc. reposition yourself.

[Acr0]

ask for a desk you can stand up at, with a chair high enough to sit when you need to

[Snefer]

deadlift

+1

Go lift some weights. Deadlifts kills the backpain! :) Get a strong back, and sit however the fuck you want, YEAAAAAH!

[sprunghunt]

Talk to your HR about it. They'll probably get someone to have a look at your posture when you sit.

Some hip muscle stretches might also help.

[Super]

Yeah honestly.. perhaps workout a bit more. Work the muscles, I'd say.. not just stretch. I used to get lower back pain, started doing deadlifts with little 10kg weights and noticed it being alleviated more and more.

120kg later and I've never looked back (dum dum). I'm convinced it's due to this.

[luke]

Thanks for the replies guys, yeah I think the monitors are a bit low actually, Will have a chat with HR about getting a few things sorted. It seems the general census is to get into a gym :) this defiantly sounds good, I'll go check out the local tomorrow :)

[Frankie]

Problem is, now you've started a who can deadlift the most. I did 150kg for 8 last year, eat that splitpoly!! I'd probably pass out trying to do it now though :(

[glottis8]

I know that if your monitors are lower you tend to slouch and that will cause pain. Other than that get some muscles i guess.

[Saman]

It might be the way you're sitting or just due to stress because of a new job and all. Or the chair.. Check these links;
http://www.health24.com/medical/Condition_centres/777-792-1078-1610,14158.asp
http://www.newcastle-hospitals.org.uk/services/accident-emergency_treatment-and-medication_backache.aspx
http://relievepains.com/category/back-pain/
http://relievepains.com/wp-content/plugins/WPBH-Autoblogger/images/backlowerpain.jpg


I had some back pains about a year ago. It was due to stress and as soon as I calmed down it got much better. I also did some exercises. Hope it gets better.

[GeeDave]

Outso eh? Any of you guys know Adam Curtis? I know he lurks these forums too... somewhere.

[sprunghunt]

Yeah honestly.. perhaps workout a bit more. Work the muscles, I'd say.. not just stretch. I used to get lower back pain, started doing deadlifts with little 10kg weights and noticed it being alleviated more and more.


Yes - Making your back muscles stronger does help because it makes them able to take the strain. But it's also good to just not sit so you're straining muscles.

[Barbarian]

Deadlifts AND work those ABs. Strengthen those tummy muscles or you'll get a sports hernia next. :)

I have to get up every couple of hours and do some stretching exercises. It will help reduce neck and shoulder tension also. Back pain can "reach out and touch" other areas (making your traps tight and your neck can ache).

[Minos]

I suffered from back pains for years, but as soon as I started working out they were simply gone. I was always skeptical about working out because I thought I'd get bored real quickly, but I'm actually quite enjoying it.

But yeah, when I got my first industry job I had a really shitty chair that gave me horrible back pains. I even had to stay at home eventually, specially during crunch times. I kept asking for a new chair for an entire month, until I got fed up and threatened to stay at home. They got me a new chair in 10 minutes (no kidding).

Another thing that helps to drink a lot of water during the day, this way you always have to get up to take a piss. :)

[JacqueChoi]

Deadlift is good, but what fixes posture is core strength.

Do situps.

[disanski]

Oooh and swimming .... :)

[Moosey_G]

Jesus Maleesus, I never knew sitting required so much exercise.

[maze]

+1

Go lift some weights. Deadlifts kills the backpain! :) Get a strong back, and sit however the fuck you want, YEAAAAAH!

plus one man!

[PeterK]

Do this precisely:

1) Take an NSAID (ex: Aleeve) for a few days until the inflammation in your lower back dies down.

2) concurrently, you may lay flat on the ground (on your back), and use your core to push your spine toward the ground. Do this several times a day 10 or so reps each time.

3) After 10 or so days, if the pain has died down significant;y, start doing leg lifts. This means you lay on your back, and lift both legs up together about 45 degrees, then back down.

4) Once you've gained some lower ab strength by doing the leg lifts, start a progressive core work-out.

5) Slowly begin doing lower back exercises, and eventually work your way into dead lifting with low weight. You just have to do this all very gradually, you REALLY REALLY do no want to get a herniated disc.

DO NOT UNDER ANY CIRCUMSTANCES but any weight or pressure on your spine or back by lifting anything heavy, or doing deadlifts right off the bat unless you want to end up in ungodly pain, and/or unable to move.

[ae.]

STEROIDS!

[rolfness]

deadlift

+1

make your back stronger

[Tenchi]

Do swimming, it works out everything. And it's low impact cardio. Do back stretches every morning too, once your back injury has recovered.

[Skillmister]

OH MY FUCKING GOD, NOOOOOOOOOOOOO deadlifts. Having dealt with this for years, I assure you the best way to end up immobile is to start doing deadlifts.

DO NOT UNDER ANY CIRCUMSTANCES but any weight or pressure on your spine or back by lifting anything heavy, or doing deadlifts unless you want to end up in ungodly pain, and unable to move.

Please dont go giving out this type of shit "advice". The only possible way you can hurt your back with deadlifts is by lifting too much weight too soon with shit form.

Deadlifting is great, i never get back pain anymore thanks to strengthening the muscles. Simply look for some videos on youtube to make sure you lift with correct form and start at a nice low weight and build up.

[Mark Dygert]

Planking, as in actual plank exercises (http://www.eastbaytrainer.com/east-bay-health-clubs-fitness-industry-secrets-blog/?Tag=the%20plank) not that lay on your face (http://en.wikipedia.org/wiki/Lying_down_game) stuff. Strengthens your abs and your back. Weak abs are a quick way to back pain, likewise strong abs normally pulls you out of it.

Planking is good low impact way to build that quick, it might look like much but most desk jockeys can't hold it for longer than a min.

After I was in a car wreck (rear ended) I was told to try sitting on an exercise ball (all day at work) and to strengthen my flabby abs. I did both and my back pain went away, I've kept up on it and if I don't, it flares up when I sit for extended periods of time.

[mbknielsen]

Buy one of those workout balls that you can use as a chair, it hurts like hell for the first week because you are gonna use some muscles you never used before, but it helps alot in the end :)

[Saman]

Please dont go giving out this type of shit "advice". The only possible way you can hurt your back with deadlifts is by lifting too much weight too soon with shit form.

Deadlifting is great, i never get back pain anymore thanks to strengthening the muscles. Simply look for some videos on youtube to make sure you lift with correct form and start at a nice low weight and build up.

I'm not sure but I don't think you want to strain your muscles too hard if your back is injured. It's kind of like having a hurt neck and then head-banging to fix it. I think less heavy exercises like the ones shown in my previous post and the ones PeterK and Vig have mentioned are probably more merciful. I guess you could do deadlifts but in that case you should use light weights and be very careful.
Don't forget that deadlifts are one of the most hardest and riskiest exercises in gym training.
Edit: The ball mbknielsen is talking about is called pilates ball and very good for back exercises. It does take some space though ;)

[sprunghunt]

Please dont go giving out this type of shit "advice". The only possible way you can hurt your back with deadlifts is by lifting too much weight too soon with shit form. .

Or you can tighten up your lumbar muscles from only doing deadlifts so much you get lordosis.

http://en.wikipedia.org/wiki/Lordosis

[xvampire]

I had it before, but it caused by my home computer chair, once i replace it , things just going fine right now .....

[Jeremy Tabor]

Or you can tighten up your lumbar muscles from only doing deadlifts so much you get lordosis.



Well yea, lol. But obviously you would want to strengthen the entirety of your core, including abdominal muscles which are antagonistic to those of your back, which will prevent crazy things like lordosis.

I would suggest starting out with a low-weight full-body workout and move up a little in weight after a few weeks once your body gets acclimated to the work and (if) the pain is alleviated.

Full body stuff is always more beneficial imo than targeting one region. The concept of Myofascial Trains was presented to me by a friend in massage therapy, and is basically the idea of how there are chains connecting different muscle groups (fascia) winding throughout the body. This is the reason many women experience back pain while wearing high-heels.

It just makes sense to me to start out with low-weight, high-rep, full-body stuff. No need to bulk up really, just get everything gellin' :)

[elte]

I understand your frustation. I also had lower back pain in 2007, the doctor diagnosed me with slipped disc, on lumbar 4 and 5. I've tried a lot of medication, including traditional (Oh I'm Chinese btw), ranging from physiotherapy, chiropractic, acupuncture. I was asked to swim but it only helps you loosen up the muscle and joint. The pain returned on the next day.

None of them cured me 100% but recently I found out that this method of stretching works the best (but bear extreme pain). According to my experience, sitting too long may cause your hamstring muscle to tighten up, which eventually affect lower back.

I found this link, feel free to read if you have time...

http://yixingtianxia.com/newpage/en/health_1.html

taken from the paragraph:

In the past, Jin Suo was mostly associated with uld age. Nowadays, however, it is found in people of all ages, as the result of the widespread of computers since the early 90s. Children start playing computer games from a very young age, and as they grow ulder, computers become part of their life. People spend too many hours sitting at the computers, without paying enough attention to healthy sitting posture and proper location of the machine; furthermore, there is often not much space under the computer desk for the legs to stretch. In the course of time, Jin Suo will develop in the legs as well.

and also youtube vid. (skip to 18:00 if you don't wanna hear the talk)

http://www.youtube.com/watch?v=ColmTrUsFXI

You may find it a bit ridiculous but There's no harm to try and u got nothing to lose. I recently also join yoga class which involves lots of stretching and so far I feel much better.