Our work environments vary but many of us are in jobs that mean we sit down all day. We may be tied to our desks and only get up for bathroom breaks. Sitting down like this for hours can cause lower back pain. Maybe you are looking for effective pain relief for lower back pain.
The lockdown in 2020 has made this even more common. Many people that used to at least have to move to get to their offices and workplaces are now working from home. This means you are getting even less exercise than before. Perhaps your commute is now from the kitchen to the study. It’s no wonder that many of us are suffering from stress and constant back pain.
Moving is better than resting for back pain
At first glance this seems counter-intuitive. Sitting at a desk is less strenuous than hiking, running or laboring. But bodies are meant to move and a sedentary lifestyle is not good for our bodies. That’s why back pain is very common among office workers and many workers are at risk of suffering with it.
Your working environment can make the problem worse. Air-conditioning systems that are set at too low a temperature when combined with limited body movement don’t help.
It used to be the case that if you were suffering from back pain that the advice would be to take to your bed and rest. We now know that is not the best advice. Unless your doctor tells you otherwise you probably don’t want to do that.
There are many suggested ways to address pain in the lower back but are they effective?
If you are office-based and suffer from back pain in the lower portions of your back you will know how debilitating this can be. Chronic pain is soul destroying. Lower back pain should be addressed as soon as possible for the best results.
Effective pain relief for lower back pain at home
There are lots of online and offline resources that can help you in addressing back pain. There are e-books on pain relief and home based systems on the internet that offer possible solutions for your back pain. Search for one that suits you. Hopefully you won’t need to resort to drugs or surgery. Having said that you should consult your doctor before starting an exercise routine.
Hopefully you will find an effective pain relief treatment that you can afford and that will work for you.
Lower back pain starts with the muscles around the spine. When the muscles are weak or tight, you will experience pain.
Poor blood circulation can cause back pain. Don’t sit down for hours.
When you’re sitting at your desk you should take regular breaks to stretch. Get up and stretch your arms towards the ceiling.
By getting up you can reduce the tension on your lower back. Muscles that are stretched and moved will not tighten up as much.
Lie down on the floor with your legs bent and put a pillow under your knees. In this position you take the weight off your back.
If you suffer from muscle spasms you may find that a heating pad helps. Apply the heat for 20-30 minutes. Alternatively you can try a massage followed by an ice pack. Learning to massage your own back is definitely a good idea.
Some non-prescription medications can reduce swelling and pain. Something as simple as ibuprofen can help but you don’t want to be taking painkillers long term. If you need regular pain relief for lower back pain then you should seek medical advice.
How to prevent lower back pain
You may be searching for the best back pain solution for use at home or in the office. However, remember that prevention is better than cure. The correct working conditions can help prevent back pain occurring. Things you can do to help your back when working at a desk:
- Choose a supportive chair that supports your back and has arm rests.
- Sit with a straight back and position your monitor so that it is at eye level when your back is straight.
- Don’t slouch. If you are using a laptop then sit at a table or desk and don’t work for hours with the laptop on your lap.
Regular light exercise and stretching and painkillers for acute, occasional pain can be used as relief for lower back pain.
