Whether it’s an ongoing ache or an occasional twinge , back pain can keep you from performing at your best. Sitting chained to your desk for hours at a time can lead to lower back pain, the most common work-related back problem.
So what exactly is going on back there? Slumping back in your desk chair or slouching forward means your spine is out of alignment. That puts a strain on the ligaments and muscles in your back.
How to Quickly Relieve Tension: Rock your pelvis back and forth while seated in your desk chair, tilting your hips up and rounding your back, and then tilting your hips back. That will help get those back muscles loosened up.
The Long-Term Management : Get some support. The length of your back should reach the back of your chair to help you sit upright. If there’s a gap, use a lumbar pillow for cushioning to help prevent yourself from collapsing forward or backward into poor posture. Also, make sure your feet are resting flat on the floor, with your thighs parallel to the ground. You should avoid your feet dangling off your chair.Otherwise, the weight of your leg isn’t supported, which puts more strain on your back.” Using a foot stool can help .Take Frequent Intervals. Do not remain in same posture for long time. This will also relieve tension from your muscles.
Doing some exercises will help. Abdominal exercises (such as crunches), Back extensor exercises (such as prone extension) two to three times a week can strengthen your core. That takes pressure off your back and makes it easier to maintain good posture .
Still not able to prevent you back from pain yourself, we at Ace Physiotherapy are there to help you.
Contact Ace Physiotherapy www.acephysioandrehabclinic.com or call +91-9871350644 /
+91-11-41725556 to book an appointment.