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Daily stretching is very important + form rolling. I also use acupuncture, massage therapy, and chiropractor (~1 visit each per month).
31M. Been consulting for 9 years with lower back pain for ~5 years but with the above treatment I’ve found it “goes away”.
What part of the body do you acupuncture?
Lifting weights helped immensely
Worth going to see the Doctor. I have early onset arthritis and discs thinner than what they should be relevant to my age. 29 yr old with late 40’s looking discs. I recommend you explore all these and see what works best for you.
-Good chair
-Stretching
-PT/Chiro
-Massage Gun / Massge Beds / Legit Massage
-Exercise (Good abs are a 2nd back)
-Lose excess weight / general wellness
-Heat
-Weed (THC cream works decently well)
It’s a combo of all these things for me and I still generally have pain every day. I’ll have surgery probably before I am 40 but the above is how I manage.
Agreed! Lots of treatment options available, check out the CDC recommendations here: https://www.cdc.gov/drugoverdose/pdf/nonopioid_treatments-a.pdf
Retweet my lower back is a problem and I'm a 24 yo child so 😔
I bought an ergonomic chair and it made a major difference. It's worth it. I paid well under 200 for mine.
nice that you paid that, but to OP: even if you spend $1k on a new, well-reviewed ergonomic chair, that's money well spent. think about the percentage of your time--your life--that you spend in that chair.
I’d focus on strengthening your core in particular - I’ve had lower back problems in the past and that’s always helped reduce pain. Plus make sure you stretch and roll your hip flexors, when they shorten / get tight they can aggravate lower back issues.
This - noticed that doing core 3/4 times a week for 20 mins was incredibly helpful
Rising Star
Stretches and I work out/walks/runs to help alleviate the pain. You can also look into massages and how you’re looking at you’re screen. For example if you have a nice standing desk but stand hunchback then it won’t matter
I use a one hour sit one hour stand rotation as well as stretch before work and then after before I go for a walk. I haven’t had back or neck pain since starting this routine about 18 months ago.
OP, the chairs in the office are amazing.
Also, yoga makes me significant difference.
Thank you so much everyone for these sincere and helpful answers! Writing down all these tips
For a cheaper option get a cushion lab seat!!! Helped me so much . I have a cheap chair but that cushion has changed the game for me
Chief
If your low back is the issue, you need to stretch your hip flexors. Also adjust your chair so your knees are lower than your hips (i.e., open your torso).
If your shoulders hurt, you need to bring your keyboard and mouse down closer to your lap; a keyboard tray will do it— keyboard/mouse on the desk surface is normally the culprit here. Dropping your shoulders and arms those fee inches makes a world of difference.
Stretch your hip flexors daily. This the way.
Make time to lift weights and stretch your hip flexors. From sitting all day they’re likely overcompensating from your sitting position and it’s wreaking havoc on your lower back.
Look up ways to strengthen your abs and glutes without putting too much stress on your hips. Example could be glute bridges or planks
Pro
Weed. Seriously. Get some gummies and take one each day at the end of your day.
Rising Star
I’d say this is good but it doesn’t help improve things for the long term (imo). Unless you take it forever…for me it helps like Tylenol but the pain will continue to hurt unless you fix things like posture
Chief
Do you have an anti fatigue mat for your standing desk?
I have been in consulting my whole career and don’t experience lowed back pain. I do yoga and get massages regularly which helps
Tip from my chiropractor that changed my back and neck pain forever: when you sit at your desk, your position should be ears above shoulders, shoulders above hips. That’s it. No leaning forward and no elbows on desk.
Also, get a good ergonomic chair.
I had really bad lower back problems for months - turns out my home office chair was absolutely trash. I don’t have the money to spend $$$ on the ergonomic office chairs that we have, so I just started working in office more - huge improvement, literally feel so much better. I can imagine if I bought this chair for home it would probably be a similar impact but I’ve heard they’re ridiculously expensive
Get good shoes. You’ll thank yourself later.
Getting a HM Aeron and running 5-10Ks helped me immensely.
Seems like you have the talent- and if you enjoy the work - some prevention measures may help. Suggest early intervention PT /OT to alleviate pain, prescribe a strengthening, stretching program. (1-3 visits which can be done directly and paid by insurance or direct) These habits help during the day : (1) change positions at least 1-2x per hour sit/stand; get a wireless headset and walk around during calls if you can (3) have something you use daily you need to climb stairs for so you move more (4) dress for weather and climate - in cool weather where you’re not moving so much, layer to keep muscles warm (5) hydrate - which is both good for you and makes you get up to use the bathroom (6) reduce isolation with an out of the house coffee meeting with a friend/ colleague or share virtual lunch over the phone. Pm me if you’d like stretching suggestions or PT recommendations ( I use and recommend ARC PT in Chicago - unaffiliated to me)