Back pain is one of the most common health conditions in the UK – it is estimated that eight million people in the UK currently suffer with chronic back pain. It can be further exacerbated by sitting down for prolonged periods of time, so working behind a desk all day can become problematic. Often, desk work also leads to poor posture. In addition to back pain, sedentary lifestyles can increase the risk of developing health problems such as diabetes and obesity.
So many Brits suffer from excruciating pain throughout the day whilst trying to manage a heavy workload. What can you do?
1) Stretches you can do from your chair
Basic stretching exercises will help relieve tension in the back and increase energy levels. More strenuous exercises probably aren’t possible whilst at work, but there are simple stretches that may help to combat back pain.
- Neck – slowly flex your head forwards and backwards and look left to right (don’t roll in a circular motion as this can strain muscles supporting your neck).
- Shoulders – roll shoulders in a circular motion forwards 10 times then backwards 10 times. This helps to relieve any tension.
- Hands and wrists – roll wrists in circular motion on regular basis. If you spend most of the working day typing this will prevent Carpal Tunnel syndrome.
- Abdomen – take a deep breath and hold your stomach muscles for a few seconds. Then release when breathing out. Repeat at regular intervals throughout the day. This also helps relieve tension and stress.
2) Watch your posture
It is vital to monitor your posture when you spend long periods of the day sitting down, particularly if you suffer from back pain. When seated always keep your back straight and your shoulders back. If you use a computer then the top of the computer monitor should be level with your eyes. Ideally, feet should be kept flat on the floor. You may need to monitor your posture closely at first if you catch yourself slouching, but soon adopting a good posture will become automatic.
3) Move around
If your job requires you to sit at a desk for the duration of the working day make regular attempts to get up and move around. Try to break your eyes away from the computer screen every thirty minutes and focus on something else in the room for at least thirty seconds. This will reduce eye strain and headaches. Also, walk to converse with colleagues rather than email or phone – although I appreciate this is not always possible when you have a busy diary to keep on top of. If you’re really motivated you could try and join a gym near your office. Pop in before or after work, or on your lunch break.
4) Changes to your diet
Avoid the vending machines! Chocolates and fizzy drinks provide short bursts of energy that result in a ‘crash’ soon after eating. Your muscles need a constant supply of energy to function properly so eat foods that offer sustained energy such as complex carbohydrates, whole grains, and pasta. Also try to consume plenty of antioxidant fruits and vegetables and bring your own healthy snacks along to work.
Nutritional supplements can also help to relieve back pain. Glucosamine and Chondroitin are popularly taken in combination to relieve pain and inflammation in the back.B-vitamins (in particular B12) have also been found to alleviate back pain. B-vitamins are essential for healthy functioning of the nervous system and it is believed they help reduce back pain by inhibiting the key signalling pathway inside nerve cells.
5) Drink plenty of water
Dehydration is a leading cause of tiredness and fatigue, and has also been associated with back pain. Try to drink at least 7 to 8 glasses of fresh water per day. Avoid fizzy and sugary drinks as these will result in an energy ‘crash’ soon after drinking, increasing tiredness, fatigue, and back pain.
6) Hot and cold therapy
Play around and see which works best for your back pain. Cold therapy is particularly useful in helping reduce inflammation and swelling, whilst heat therapy reduces cramping and muscle spasms. It is easy to keep a hot water bottle on hand if back pain becomes severe whilst at your desk.
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