Low back pain

After covid, people’s life has become more passive. Work from home trend has increased. People stay in their homes all day. Many people sit in a chair even when they go to the office, come home and sit in the car. After this, social media has done all the tasks of giving people some time, now social media has taken it away. Due to this sedentary lifestyle, many people develop lower back problems.

Back pain from prolonged sitting is a common concern linked to joint movement, muscle strength and function, and breathing, so it’s important for people who work from home to keep their posture while working. Be proactive about physical appearance.

To know more about this, we spoke to Dr. Pramod Bhore, Director of Orthopedics and Robotic Joint Replacement Surgeon at Fortis Hospital, Vashi.

How to prevent lower back pain from prolonged sitting

1 stooping, hunching, posture

We are often told not to slouch because it causes bad posture, but it is natural to bend the spine and sometimes slouch during our work. For example, sitting in bed and watching something. Cannot sit in one posture for long. The same thing should happen at the computer desk or the dining table, we should not sit in one position for too long. No need to keep your shoulders back and everything straight. This makes the neck and back muscles work harder to keep everything in place.

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You should focus on getting up from your work and walking around every 30 minutes. It straightens your spine. Take a break of at least five minutes to stretch. There is no need to sit in the same posture for a long time.

Take care of laptop accessories

If you’re still using that laptop touchpad, it’s important to get a separate keyboard, mouse, and lap desk. Using these devices, you can sit straight on your laptop without bending over. It also gives you the opportunity to step back a bit and change your position.

3 Strengthen your core

Training your core muscles will support your body while sitting. A strong core supports your spine, helping to reduce stress on the intervertebral discs and joints. A study conducted with 30 participants with low back pain found that pain and trunk muscle fatigue during sedentary work decreased after a five-week core strengthening program.

Make 4 small movements

If regular breaks are not possible, small movements in your chair may help. If you feel tired or don’t have time to move, chair press-ups can help relieve stress and pain. Hold the sides of the seat, then slowly extend your arms to lift your legs off the chair. Keeping your feet on the floor, you should only hold this position for a few seconds.

5 Mind your sitting habits

While sitting, constantly observe your body posture, are you constantly crossing your legs? Sitting on one leg? Are you leaning to one side? Its pain? These may be signs that you need to change your posture or pay attention. If you have severe back pain, you should consult your doctor.

Also Read- Apart from fatigue, leg pain can have other causes, practice these 4 yoga asanas for relief.