Sore back? Here’s how to fix that.
If you’re anything like me, you probably find yourself plonked in front of a desk, staring at a screen for far too many hours every day.
Unfortunately, office life isn’t about to change any time soon, so most of us want to know the healthiest way to sit at a desk and not ruin your body (or is that just me)?
My biggest concern is my upper body – my back, my neck, my shoulders and my posture. I don’t want to end up looking like the lost twin of the hunchback of Notre Dame.
I’ve found that these are the best ways to support your back (even if you’re not at a desk job) and thought it only fair to share my findings with you…
1. Check up on old injuries and keep your body active.
If you have an old injury and haven’t done enough exercise between when you injured yourself and now, then you’ve only been relying on a certain set of muscles. This can result in some of your muscles shutting down, which in turn can put pressure on your spine.
Ultimately it’s all about being active and healthy. Try and use all of your muscle groups – it’s especially important to keep your core muscles working. Your back will thank you.
Just as an FYI, you should know that this post is sponsored by Triumph. But all opinions expressed by the author are 100% authentic and written in their own words.
2. Don’t lift anything too heavy or over reach.
It’s simple, don’t carry anything too heavy, and if you have to, make sure you know the right way to lift (from the knees, not the back). If you overreach – especially quickly – twist or stretch too far you can cause pain in your back.
If you do accidentally get a little excited reaching for the last square of chocolate and feel a pang, make sure you get ice or a heat pack on the painful spot as soon as possible.
3. Focus on your posture.
It’s so important, and we’re all getting so lazy with it. Hunched over our desks all day, our shoulders slowly move toward our ears and we begin to take the shape of a ball. Make sure you’re aware of your posture. All the time. Keep your shoulder blades together, your butt at the back of your chair and get up and walk around whenever possible. Don’t hunch.
4. Try and mix up your movements.
There are problems for people who don’t sit at desks too: Repetitive movements. Try to mix up your movements if you’re moving all day. If you do the same up, down, round and round movement every single day, your back is going to burn – it wants variety in life, too. Mix it up, do it differently and when you feel a muscle being overused, stretch it out.
5. Wear the right bra.
Your boobs need it, your shoulders need it and your back needs it. The right bra will fully support the bust, meaning it doesn’t cause extra strain on the shoulders and neck which can lead to back pain. Don’t fall into the trap of thinking you don’t need a professional fitting – it’s very easy to get the size wrong, so always go to the experts.
Even if the bra you are wearing is only slightly wrong for your shape and size, by making a few little adjustments you will feel WAY more supported and comfortable. So get fitted.
6. Get on top of your period pain.
It’s that time of the month and your back hates it as much as your uterus does. Getting your period is never the best time in your monthly cycle, but if you get bad period pain it can cause pain in your back, too. Learn your period pain signs early and take medication if needed.
Look – we are all tied to our screens, our chairs and our desks, we like to lift heavy things, play lots of sports and basically never stop doing – so we need to know how to look after our bodies.
How do you manage back pain?
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Top Comments
I have had similar, you need pain relief and anti inflammatories so the body can start to heal, I had muscle spasms as well where i was freezing in weird contorted positions of agony, I had to take demazipam (valium) for that for a few days. you have to find someone to help you with the kids, friends, school parents, can you pay for some help???? there is so much you can't do for a while. I agree with ice at first and then plenty of heat to relax the muscles around it. When you can walk again try a really good physio, I too would be careful with chiro, you need to find a really really good one if that's your choice. I've now started clinical pilates to strengthen my core as you are so susceptible to more injuries once this has happened. It is a slow road and I feel your pain but it will get better in time. Go easy on yourself and try and get as much help as possible, good luck.
Thanks for your kind reply. I am trying to ease off the pain medication (due to the fact that I feel that it is masking the pain and I may move in directions which could actually hurt my back more and not realise it). I am still on anti inflammatories. They are making me so lethargic and tired. Unfortunately I dont have anyone to help me with the kids and we can't afford to employ any help, so I have to cope by myself...I will go back to my doctor next week to start physio and see if he can recommend any pilates instructors...such is life, I feel so sad and upset about this:(
On Saturday I was changing my baby and as I bent down I felt the most horrific pain that I have ever had in my life (i had two posterior babies, went through extremely long and painful labours and ended up with 2 c-sections and I would still prefer that to this pain). It is unbearable. When I went to the doctor, he stated that I had a slipped disc in my lower back. I am devastated, as I don't have any help (and my husband works extremely long hours) and ot seems that I will be on a long road to recovery. Any hope out there? Anyone had this happen to them? How did you cope?
Between me and my family I think we have done just about everything to our backs.
First of all ice. 20 minutes at a time, at least 3 times a day.
If you can get to a health food shop, arnica spray or traumeel tablets will both help counter the swelling and inflammation without the effects of the heavy duty anti-inflammatory.
Second, find yourself a good chiropractor. The good ones don't do any of that old fashioned "cracking" but use gentle manipulation. They should be able to help plus give you exercises. Alternatively look out for a physio who specialises in backs. They should also be able to recommend some kind of back support/brace to help you as it heals.
My Dad swears by Bowen Therapy for his back. It didn't help me but it really helped him.
Finally keep moving. I know it is the last thing you feel like but gentle exercise like walking is the best possible thing for a back. You have minimal blood flow to your discs, and they get the most when your body is moving so keep up the walking.
Hope this helps!
Thanks so much for your reply:) I'm willing to try everything to try and remedy this...
Do not....I repeat do not go to a chiropractor with this problem. They can make it worse and injuries you badly. I have had repeated disc prolapse Un both lumbar and cervical spine and had 4 surgeries. I have problems with my disc's and they keep blowing out and pretty much rely on medication and injections to get by now. We now live overseas and away from family so I know the difficulties of dealing with this and children with a husband that works long hours. If possible get a referral to see someone who can organize a ct guided injection into the area. It may assist the disc to go back in and relieve some of the pain. I normally feel a lot better after...terrible things to have done but worth it. lastly stick on heat patches from the pharmacy. neuro fen do a good one and since it is winter it should be comfortable to wear one all the time. not cheap but gives some relief. good luck with it...I sympathize, hand in there it will get better one way or the other. message again if you need more info....
Yep i did the same thing when i was living overseas. I found physio helped alot but you have to do the exercises they recommend. I can't stress enough how important they are. When i felt better i maintained exercise, i do pilates and keep my weight down. I find when my weight creeps up i get back pain.