Lower back pain of people of working age who sit for long periods of time and work all day in the office or working from home (WFH) is a common problem during working age. Because of sitting in place Not moving anywhere Focusing on a computer screen causes body aches and pains. and is a cause of lower back pain Or some people have back pain that can be electric shocked.
Most of the time, this syndrome occurs most often in working people in the age group of 30-55 years because it occurs from the behavior of working in the office for a long time. and spend most of their time at their desks Or in front of a computer screen for hours at work with little to no movement. and change any posture at first glance Probably didn’t think much about this way of life. But if left unaddressed Low Back Pain can lead to serious problems. Especially with muscles and spine.
What are the causes of lower back pain?
- Sitting for a long time and incorrect sitting posture. Sitting for a long time without changing posture. Or moving during working hours can cause lower back pain because it causes muscles to become tight. and muscle inflammation with various pains such as back pain, neck pain, and shoulder pain
- Working environment that is not good is an important cause of lower back pain because of the height of the table The position of the computer and keyboard makes it inconvenient enough for normal sitting posture. causing you to sit in an abnormal position Such as bending over or bending over, causing continuous muscle contraction. As a result, the core muscles become weaker. and has an effect on other muscle tension as well cause pain and muscle inflammation
What symptoms are considered low back pain?
1. Pain, burning sensation. or tingling in the back area And there may be abnormalities in movement that cause more pain.
2. Feeling tight, having a feeling of tightness in the muscles. Difficulty moving at times
How long does lower back pain last?
Back pain can last from 1 day to 3 weeks or months. Or it can be for the rest of your life. However, the duration depends on the cause and treatment.
How to deal with lower back pain in working people
Managing low back pain is important to reduce your risk of developing the condition. in the workplace or an office where you have to sit for a long time without changing your position And this is how to manage it. Lower back pain basics
1. Adjust your sitting posture correctly.
Sit up straight with your shoulders relaxed. and lower back support. Adjust chairs, tables, and computer monitors to ensure proper ergonomics. Also, make sure you sit with your feet flat on the floor. And avoid crossing your ankles or legs.
2. Adjust the computer screen to fit.
The computer screen should be slightly lower than your eyes. And the computer screen should be only an arm’s length away.
3. Modify the keyboard and mouse
Use the correct keyboard and mouse. to reduce tension The wrist, hand, and elbow should rest comfortably on the table.
4. Change your sitting position.
Regularly adjusting your sitting position to maintain muscle flexibility. and fascia If you sit in the same position for too long You may start to feel uncomfortable. Try changing your sitting position every 1-2 hours. This will help prevent muscle flexing. and symptoms of fatigue Also, do not sit on the edge of your seat. And change the seating angle periodically as well.
5. Take a break from the screen.
Every 1 hour, such as blinking quickly or closing your eyes for just 5 minutes, it will help reduce eye fatigue. and dryness of the eyes Or, if possible, take your eyes off the computer screen. and receive natural light In addition, the work area should be properly lit. To reduce symptoms of tired and dry eyes.
6.Exercise
It is recommended to exercise 30 minutes or more 3-4 times per week. May focus on exercise to strengthen the core muscles of the bone.
7.Using breaks
Take advantage of your downtime by getting out and stretching. or do activities that help you relax
8. Use life-saving equipment.
Such as a lumbar pillow to help relieve pressure on the lower back. Using equipment that helps with weight bearing or in adjusting the sitting posture It will be a great help in relieving lower back pain.
Basic methods for reducing lower back pain
- Heating pad Installing a heating pad will help with blood circulation and oxygen better
- Taking a warm shower will help increase circulation. and reduce muscle pain and stiffness
- Exercise can help increase blood circulation. and relax tense muscles
- Apply ice if you have lower back pain. Ice compresses may be used to help. This will help reduce inflammation, pain, and bruising. Ice packs work best within the first 48 hours of a tight muscle. or injured
Low back pain was assessed. And how is it diagnosed?
The doctor will ask about your symptoms. Various information about symptoms, such as health history and lifestyle, is then examined. As in the following example However, this depends on the patient’s condition as well.
- X-rays.
- MRI
- CT scans
- Bone scan
- EMGs
Treatment guidelines for lower back pain for working people
- Physical therapy
- Injection
- Surgery
- Treat with PMS
- Manual therapy techniques (Manual Technique)
- Physical therapy with shock waves
- chiropractic treatment (Chiropractic)
- Physical therapy with individual exercises
If you are uncertain whether you are experiencing lower back pain, do not leave it unattended. Schedule an appointment or consult with a medical professional at Painclinicnear.me today.
At Painclinicnear.me, our team of degreed physicians and physical therapists provides close care, equipped with state-of-the-art physical therapy tools, including ShockWave and PMS machines. Each session begins with a thorough physical assessment and personalized treatment planning to ensure effective relief from your pain starting from the very first session.
