Physical inactivity at work is often cited as one of the main causes of back pain. However, the cause of our pain is not always what we believe and it may be that the sitting position is not the cause of all our worries. Dr. Gholam Sarwar, a physiotherapist in Dwarka, suggests that you find out more about the back pain encountered in the office and gives you some tips to remedy it. Ready to move?
Back pain and sitting position: cause or aggravating factor?
In light of the latest scientific studies, it would seem that working in an office, and especially in a sitting position, does not specifically increase the risk of back injuries. Indeed, we will speak more of aggravating factors than of real cause. It would, therefore, be wrong to say that an office worker is more at risk of back pain than any other category of the population.
However, in case of back pain, it is obvious that maintaining a prolonged sitting position may worsen the situation.
Therefore, even if we do not talk about a cause, maintaining the sitting position remains the main problem when dealing with back pain in the office. After one hour of sitting work, muscle fatigue can be felt in the transverse muscle and the internal oblique muscle of the abdomen, two important stabilizing muscles of the back.
The prolonged sitting position has also been shown to exert pressure on the discs, which can cause the intervertebral discs to sag.
The essentials to have a healthy back at work
Move regularly
When working in a company, it is not always easy to adapt to your work station and sitting is often one of the only possibilities. If you have to work while sitting, consider moving and stimulating your structures and muscles. It is strongly recommended to take a break every hour in order to get up and stretch.
Adapt your work environment
It is important to alternate and vary the positions as much as possible (sitting, standing, squatting, etc.). The goal is to allow your body to change position several times during the day so as not to always stimulate the same structures. An adjustable workstation, which allows you to work both standing and seated, is the ideal solution. Meetings and other professional activities can also be conducted differently to keep you moving.
For example, meetings or conferences can be organized in a place that favors walking or that will allow the speaker and his listeners to move.
Choose a good position
In order to promote good back health, some advice on your sitting posture can be useful:
- Press your lower back to your chair (use a towel or cushion to press your back).
- Bend your knees.
- Put your feet on the ground.
- Keep your arms close to your body and press your forearms on the armrests of the chair to reduce the pressure on your back.
Office back pain and physiotherapy
Are you worried about your back pain? Do not hesitate to consult a physiotherapy doctor in Dwarka. Following the evaluation of his patient’s condition, the physiotherapist in Janakpuri will be able to determine the various issues involved. The evaluation will make it possible to verify whether or not the patient suffers from joint restrictions, loss of mobility, muscular weakness, etc.
The physiotherapy professional can then use certain manual therapy techniques at his physiotherapy clinic in Dwarka such as mobilizations, stretching techniques, and muscle relaxation techniques in order to resolve these problems. Both in terms of prevention and treatment, the best physiotherapist in Dwarka will advise on the patient’s position and ergonomics. He may also prescribe strengthening exercises that will limit the effects of muscle fatigue.
It is important to remember that patient education and awareness plays a central role in their healing. The patient will be able to become independent and carry out the small daily gestures himself which will improve his condition.