This article is a translation of the following Japanese article:
Original: デスクワークで腰が痛くなる原因と改善方法｜つらい腰痛を予防・解消するコツ
When I work at a desk for long hours every day,
✔ My lower back feels really heavy
✔ It hurts when I change my position
✔ It’s so hard that I can’t concentrate at work
Do you have these problems?
In fact, lower back pain is one of the most common symptoms in Japan, and it is said that it is especially likely to occur in people who work mostly at a desk.
In this article, we will explain in an easy-to-understand manner the causes of back pain caused by desk work and the improvement methods and measures that can be taken from today.
Author: “The more time you spend sitting on a daily basis, the more important it is to know how to reduce the burden on your lower back.”
Why does my back hurt from desk work? Explaining the main causes
Low back pain is not caused by a single cause, but is caused by a combination of several factors.
Especially when working at a desk, the following causes increase the burden on the lower back.
① Sitting for long periods of time reduces blood circulation
If you sit for a long time, blood flow around your waist will deteriorate.
When blood circulation deteriorates, muscles don’t receive enough oxygen and nutrients, making it easier for them to become fatigued.
Author: “People tend to think that it’s easy because they’re just sitting, but in reality, it can easily hinder blood circulation.”
② Posture tends to collapse (slouching/slouching)
If your back is rounded, your shoulders are forward, or your pelvis is slumped, it puts a lot of strain on your lower back.
If this continues for a long time, the burden will accumulate on the muscles and ligaments, leading to pain. (nih.go.jp)
③ Muscle weakness (lack of inner muscle)
The muscles around the waist and stomach (especially the inner muscles) are very important in supporting the body.
When these muscles are weak, weight is easily applied to the bones and joints, causing lower back pain. (jfsa.jp)
Author: “If the muscles that support your body are not strong, the burden will inevitably be concentrated on your lower back.”
④ The environment of the seat/chair is not suitable
If the height of your desk or chair is not appropriate, you may end up in an awkward posture and put strain on your lower back.
If your keyboard or mouse is located particularly low, your body will tend to lean forward.
First thing you need to know | What is lower back pain? Rough understanding
Lower back pain is more than just pain.
✔ Burden on muscles and ligaments
✔ Bone deformation and joint misalignment
✔ Irritation to nerves
.
However, back pain that is unique to desk work is often centered around problems with muscle usage and posture. (nih.go.jp)
Tips to quickly relieve back pain while working at a desk
We have put together some simple measures you can take right now.
① Stand up at least once an hour
Blood circulation tends to deteriorate if you sit for a long time, so
✔ Stand up
✔ Walk lightly
✔ Go to the toilet
at least once an hour.
Author: “Just standing up can help reduce the sluggishness in your lower back.”
② Review your sitting posture
The key to good posture is
- Stretch your back
- Relax your shoulders
- Put the soles of your feet on the floor
- Feeling of raising the pelvis
It is.
Hunting your back, or having your pelvis tilted backwards, puts a lot of strain on your lower back.
Author: “Rather than hearing the words “correct your posture,” you will understand better when you actually feel it with your body.”
③ Adjust the height of the chair/desk
As a guide,
- Desk height: elbows at about 90 degrees
- Monitor height: eye level
- Keyboard: natural wrist angle
.
Author: “Simply adjusting the height to suit your body will reduce the burden not only on your lower back, but also on your shoulders and neck.”
④ Utilize cushions and lumbar supports (support supplies)
Place a **lumbar support** or cushion between your hips and back to stabilize your pelvis and reduce the burden.
Very effective for people who sit for long periods of time.
How to improve lower back pain due to desk work (habit formation)
This is an improvement method that should be adopted as a habit, rather than just now.
① Train inner muscles (pelvic floor/abdominal area)
Difficult muscle training is not necessary, but the following exercises are effective for improving lower back pain.
Pelvic tilt (exercising to raise the pelvis)
- Sleep on your back
- Make sure to turn your pubic bone slightly upward
- Hold for 3-5 seconds → slowly return
- 10 times x 2 sets
It supports the pelvis to return to its correct position.
Author: “Please try it as long as it doesn’t hurt.”
② Relax your waist with simple stretches
Stretching is effective not only for the lower back, but also for the backs of the thighs (hamstrings) and around the hip joints.
- Back thigh stretch
- Stretching to loosen the hip joint
- Light lower back twist stretch
These reduce the burden on your lower back, making it less likely that you will experience pain.
③ Create a habit of moving your body frequently
Conscious walking and light exercise lead to improved blood circulation and increased muscle strength, which prevents lower back pain.
Creating an environment to prevent back pain at work
① Standing work mix (standing desk)
In order to reduce the habit of sitting, it is also effective to make time to work in a standing position.
Providing a height-adjustable desk or stand will help distribute the strain on your lower back.
② Create a break routine
There are research reports that if you work for 25 to 45 minutes and then take a short break of 5 to 10 minutes, it not only improves your back but also your concentration. (sleepfoundation.org)
Author: “The habit of taking a break while working is never slacking off!”
Consult a specialist for chronic lower back pain
If you have any of the following symptoms, we recommend that you consult an orthopedic specialist.
- I have numbness in my feet
- It hurts so much that it interferes with daily life
- Prolonged pain
Author: “If you experience unusual pain or strong pain, it is safe to have it checked once.”
Summary | Back pain from desk work can be prevented!
The main causes of back pain due to desk work are:
✔ Sitting for long periods of time
✔ Bad posture
✔ Insufficient muscle strength
✔ How to use your body
✔ Incompatibility with the environment
.
As a countermeasure,
✔ Correct posture
✔ Stand and move frequently
✔ Review your desk environment
✔ Simple stretches and exercise
✔ Make it a habit to take breaks
.
Author: “Start today by incorporating one thing at a time and aim to be kind to your lower back every day.”
