{"id":17209,"date":"2020-12-16T09:00:29","date_gmt":"2020-12-16T14:00:29","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=17209"},"modified":"2021-12-20T16:15:56","modified_gmt":"2021-12-20T21:15:56","slug":"lower-back-pain-when-sitting","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/lower-back-pain-when-sitting\/","title":{"rendered":"Your guide to fighting lower back pain while working at home"},"content":{"rendered":"

Causes<\/a> | Prevention<\/a> | Treatment<\/a> | When to see a doctor<\/a><\/span><\/p>\n

When I started medical school after a few years away from being a student, I expected having to adjust to all that studying. What I didn\u2019t expect was the lower back pain resulting from sitting at my computer for hours. Health professional students are told to treat school like a full-time job, which during a pandemic, often means sitting at a computer screen for hours on end\u2014for lectures, studying, and Zoom meetings.\u00a0<\/span><\/p>\n

While many schools and workplaces have returned to in-person, many still meet virtually. Virtual meetings have caused an increase in lower back pain.<\/span><\/p>\n

What are the causes of lower back pain when sitting?<\/span>\u00a0<\/span><\/h2>\n

Lower back pain<\/span><\/a> is a common health condition typically affecting the lower portion of the spine and can stem from an injury (muscle strain or a sprained ligament from improper lifting), or a spinal problem such as <\/span>arthritis<\/span><\/a> or <\/span>sciatica<\/span><\/a>. Common causes of lower back pain when sitting (but not standing) include prolonged time spent in a chair, lack of regular exercise, and poor posture.<\/span><\/p>\n

Prolonged sitting\u00a0<\/span><\/h3>\n

Sitting for prolonged periods<\/span><\/a> of time increases stress and strain on the back muscles and spinal discs. Spinal discs act like cushioning pads between your vertebral bodies, and pressure on these pads results in pain. Pressure is typically<\/span> highest when sitting<\/span><\/a>, and lowest when lying down.\u00a0<\/span><\/p>\n

\u201cThe walk to the water cooler is now replaced with the much shorter walk to the fridge,\u201d Dr. Siddiqi explains. \u201cAll of that physical activity built into your day that you don\u2019t think about has been taken away from you in these settings. All that kind of plays into a heightened pain experience,\u201d explains <\/span>Asad Siddiqi, DO<\/span><\/a>, an associate professor of clinical rehabilitation medicine at Columbia University Medical Center.\u00a0<\/span><\/p>\n

The impact of prolonged sitting typically isn\u2019t as bad when you break up long periods of sitting to do things like traveling to and from work, getting up to go to meetings or the office kitchen, or post school\/work exercising. But with many Americans still doing work and sometimes school from home, a lot of these small breaks have been erased.\u00a0<\/span><\/p>\n

Inactivity<\/span><\/h3>\n

The pain from prolonged sitting is exacerbated by lack of physical activity, which is much more likely to be the daily experience of many since the onset of the COVID-19 pandemic. \u201cA lot of people have had their normal routines disrupted,\u201d\u00a0 says Dr. Siddiqi. \u201cNow the body is having to accommodate a new normal.\u201d\u00a0<\/span><\/p>\n

The duration at which we sit at a computer for meetings, catching up with friends, and entertainment has gone up. Physical activity, along with access to gyms and workout spaces, has decreased. When routines are disrupted, it is often hard to summon the motivation to exercise at home. These changes are resulting in people who never experienced back issues experiencing pain. \u201cMany of my patients have reported new aches and pains,\u201d comments <\/span>Saiah Yates<\/span><\/a>, DPT, Loch Raven Veteran Affairs Inpatient and Outpatient Physical Therapist. \u201cThe fear and very present risk of catching COVID has limited people\u2019s outdoor and social activities.\u201d Even though <\/span>vaccines<\/span><\/a> and <\/span>new treatments<\/span><\/a> offer protection, new variants mean continued vigilance against the virus, which\u00a0 may keep people home.<\/span><\/p>\n

Poor posture<\/span><\/h3>\n

Before the pandemic began, the average American used screens for about four hours a day. Now that number has increased to six hours daily, according to a survey <\/span>conducted by One Poll<\/span><\/a>. Fifty seven percent of respondents say that has led to more \u201cscreenaches\u201d than ever before.<\/span><\/p>\n

Poor posture adds to this stress by overstretching the spinal ligaments and straining the spinal discs. Muscles spasm due to the increased pressure. When we sit, this portion of our body is already crunched together, and poor sitting posture magnifies this slouching,\u00a0 causing the strain. Low back pain from sitting for extended periods is often also associated with neck pain and shoulder pain.<\/span><\/p>\n

How can I prevent lower back pain when sitting?<\/span><\/h2>\n

There are simple steps you can take to decrease the negative impact of being glued to your seat all day (and night) long.<\/span><\/p>\n

At-home ergonomics<\/span><\/h3>\n

Ergonomics is the study of what makes a work environment comfortable and productive.\u00a0 Many companies and schools put significant attention into spacing equipment in a way that suits long-term sitting. Ergonomic design is vastly different from the common kitchen counters and bedroom setups.<\/span><\/p>\n

Where you decide to hold your Zoom calls may be a good backdrop, but not the most ergonomic, says Dr. Siddiqi. While you may not have a lot of money to put toward ergonomic design, there are some small cues we can use to make the spaces of our homes suitable for working and supportive of our bodies:<\/span>\u00a0<\/span><\/p>\n\n\n\n\n\n\n\n
Eye cues<\/strong><\/td>\nClose your eyes while sitting, with your head looking straight forward. When you open them, the center of your screen or whatever the main focus of your activity should be at eye level. If not, adjust your computer height using lap desks or put your computer atop thick books.<\/span><\/td>\n<\/tr>\n
Elbow cues<\/strong><\/td>\nIf you place your hands on your desk, your elbows should make a 90 degree angle. If not you should adjust your chair higher or lower as needed.<\/span><\/td>\n<\/tr>\n
Arm cues<\/strong><\/td>\nSit in a way that allows your upper arms to be parallel with your spine. Shoulders should be relaxed. Forearms should rest comfortably parallel to the floor.<\/span><\/td>\n<\/tr>\n
Lower back cues<\/strong><\/td>\nSit with your butt pressed against the back of your chair. Place a pillow between you and the back of your chair to allow your spine to sit with its natural curve. If your chair doesn\u2019t have a back, try sitting against a wall, and place the pillow behind you to support the lumbar area.<\/span><\/td>\n<\/tr>\n
Thigh cues<\/strong><\/td>\nAdjust your seat level so your thighs rest parallel to the floor. Try placing your hands underneath your thigh where your leg meets the chair. If it can\u2019t fit, you may need a footrest for your feet. If there\u2019s too much space, you may need to move your chair height up.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

If you\u2019re already experiencing back pain while sitting, try breaking up your sitting into short intervals and changing your sitting position. Lying down is the position that has the least strain on your back. Alternate periods of sitting with standing or take breaks to lie down as possible. Standing allows for better weight distribution, giving lower backs a much-needed break.\u00a0<\/span><\/p>\n

\u201cYou can do things in the privacy of your own home that you may have otherwise been self-conscious to do,\u201d Dr. Siddiqi says. Working and attending school from home offer a degree of flexibility, which can be used to help restore back function.<\/span><\/p>\n

How to relieve lower back pain from sitting<\/span><\/h2>\n

Often the only symptom of lower back problems is the experienced pain. Lower back pain happens among all ages and demographics, and typically goes away on its own within two to four weeks when the cause is removed. Chronic low back pain is usually helped with\u00a0 physical therapy, over-the-counter or prescription pain medications. Uncommonly, back pain may require surgery.<\/span><\/p>\n

RELATED: <\/b>Lower back pain treatments<\/b><\/a><\/p>\n

Regular stretching and exercise<\/span><\/h3>\n

Even the most comfy, ergonomic chair can contribute to back pain if sat in for too long. Finding ways to be more active each day is<\/span> essential to preventing and alleviating pain<\/span><\/a>. Most medical providers recommend taking active breaks. Stand up at least once every hour.\u00a0<\/span><\/p>\n

\u201cSchedule time for physical activity, even if that was not something you previously did,\u201d Dr. Siddiqi says. \u201cGet up, stretch, do something that gets the blood pumping a little bit, and then reset your position.\u201d<\/span>\u00a0<\/span><\/p>\n

Movements that strengthen the core abdominal muscles are especially important, as our core supports the part of the body under strain while sitting. \u201cOur core musculature may not be engaged during long term sitting or laying, thereby decreasing the stability of the spine,\u201d Dr. Yates notes.\u00a0<\/span><\/p>\n

When deciding what kinds of movements to do, think of what your normal activity level is so that you meet your appropriate edge. \u201cFind ways to compete with yourself; find different ways to measure and track your success,\u201d Dr. Siddiqi says. For some, that may look like yoga, or stretching once a day. Here are some<\/span> recommended stretches<\/span><\/a> that give the lower back a little extra love:<\/span><\/p>\n