Back pain is a common problem that many people experience, especially those who sit for prolonged periods.
Sitting for extended periods can cause your muscles to become stiff and tense which can lead to pain and discomfort.
The major cause of back pain due to prolonged sitting is poor posture.
Sitting for prolonged periods makes it easy to slouch or hunch over, which places extra pressure on the lower back. Over time, this can cause muscle imbalances and lead to chronic pain.
Lack of movement due to prolonged sitting.
When we sit for extended periods, our muscles become inactive, which could lead to stiffness and reduced mobility. This also causes the joints to become stiff, which can lead to pain and discomfort.
Ways to manage back pain due to prolonged sitting
Take breaks to walk around and stretch
Take breaks every 30–60 minutes to stand up, walk around, and stretch your back and legs. This will help to relieve tension in your muscles and improve circulation.
Improve your sitting posture
Good posture is essential to preventing back pain. Ensure your desk and chair are ergonomically designed and your feet flat on the floor. Avoid slouching or leaning forward. Maintain the kinetic chain while sitting.
Exercise regularly
Regular exercise helps to strengthen the muscles in your back and improve flexibility. Try to incorporate exercises that focus on your core muscles, such as planks and bridges.
Get a massage
Massage can help to relax your muscles and relieve tension. Consider getting a professional massage or using a massage chair.
Try alternative therapies
Many alternative therapies can help relieve back pain, such as acupuncture, chiropractic care, and yoga. Consider trying one of these therapies to see if they work for you.
If your back pain persists or becomes severe, it is essential to see a healthcare professional for further evaluation and treatment.
