Tips to reduce lower back pain throughout your workday
Hi, I'm Dr. Austa Roso, a physical therapist here at Ishitani Health Center. Today, we're going to talk about tips to reduce low back pain throughout your workday. Many Americans experience low back pain due to sedentary jobs, spending too much time sitting in front of a computer, or driving for long periods, sometimes stuck in traffic for hours.
I’m going to provide you with helpful hints and tips to reduce pain or the likelihood of experiencing pain in your neck, upper back, and lower back.
The most important thing to start with is your chair. Make sure you have a good ergonomic desk chair with proper lumbar support. If that's not possible, you can use a lumbar roll or, if that's unaffordable, roll up a beach towel and place it behind your lower back.
What most people do unconsciously is slouch while sitting, whether at a computer or using a phone or tablet. This posture puts a lot of stress on your lower back and neck. Ideally, you want to sit more upright, especially as you age, to avoid getting stuck in a slouched position as you enter your 80s or 90s. Most importantly, relax your shoulders down and try to hold this position in a relaxed state. Don’t tense up; otherwise, you'll get fatigued, and your body will have to adjust to the new position.
While sitting, avoid having your head too far forward. If you're driving and your backrest is too reclined, that’s not good either. Make sure your seat is upright, providing good back support.
If you’re working at a computer, ensure your screen is at eye level. If it’s not, stack some books or use a sturdy box to raise the screen. This way, you can maintain an upright position while working.
Most importantly, try to stand up every 20 to 30 minutes. A good reminder is to set an alarm on your phone or drink plenty of water, which will force you to get up to use the restroom. Moving around and stretching, just like you would on an airplane, can help prevent stiffness in the hips, lower back, and neck.
Two or three helpful exercises for your lower back include:
- Chin Tucks: This exercise helps strengthen the muscles that prevent your head from dropping forward. Simply bring your chin towards your throat, like this. You can practice this throughout the day, doing 10 to 20 repetitions.
- Shoulder Blade Squeezes: To prevent rounded shoulders, squeeze your shoulder blades together while keeping your spine straight. I’ll turn around to show you—squeeze the shoulder blades like this. You can do this exercise in your car, at work, or any setting, whether sitting or standing. Aim for 20 to 30 repetitions.
Make it a daily habit and a conscious effort to incorporate these exercises into your routine.
I hope this video was helpful and informative! Please come visit us here at Ishitani Health Center in Fort Lee, New Jersey.
