Like everyone here, I probably spend way too much time at a desk and have been dealing with back problems lately. I'm trying to see what I need to do going forward to prevent my back problem from getting any worse.
I recently bought a standing desk with a mat so I think it's a good start. What else should I look into?
An actual academic who takes a rigorous, logical approach to identifying and remedying back problems while also addressing very down to earth issues like how best to sneeze, tie your shoelaces or or lift light objects from the floor in the best way possible for your back.
He's got some books, I've got the one called "Back Mechanic" which I highly recommend and you can find him mentioned in various blogs and YouTube channels.
He also does work with high end athletes, powerlifters etc. which may be of interest to some, but I found too much of that kind of thing while researching and it was his more down to earth advice that I found very useful. In particular his "McGill big 3" excercises for strengthening core back muscles.
His website is a little cheesy but don't let that put you off, lots of great info in his books.
https://www.backfitpro.com/backpain/
Also, walking (though McGill has some more specific hints on walking posture).
I had a spinal disc herniation 3 years ago, followed by back pain for a year after. Since a year, i have no more back problems, what helped is dead simple abdominal exercise every morning. I do every day 2-3mins of plank exercise https://en.m.wikipedia.org/wiki/Plank_(exercise), it doesnt take long and can be done everywhere. When the pain comed back, i do the exercise 2 or 3 times a day.
I also go once a month to do Kinesiotherapy (i'm in France, its quite popular and reimbursed) but i've stopped since i'm healed.
- Every day is a spine day.
- The best way to get rid of pain is to flush it away with tons of new information" (In other words, you have to move the part that hurts a lot)
Preventing back problems is thus straightforward: move your spine a lot, every day. Here are some suggestions, that I started working with and have had very good results with:
* Do minimum 10 minutes of spine waves every day to increase vertebrae mobility - https://www.youtube.com/watch?v=_tlMntE1WzQ
* Change positions when working. Learn to squat in a relaxed position, so you can for example type emails while squatting - http://placeofpersistence.com/30-30-squat-challenge-by-ido-p....
* Learn to hang passively. Apart from stronger shoulders, inter-vertebrae pressure get released. - http://placeofpersistence.com/30-day-hanging-challenge-by-id....
* Learn a proper handstand. This had tremendous advantages to my wrists, elbows, shoulders, spine, core. - http://gmb.io/handstand
Such combination of movements introduces plethora of new positions to your spine: rotations, extensions, static holds.
I liked the book "Move Your DNA" which explains why constant movement is so important and how inactivity affects our bodies.
EDIT: Typos & editing
Lastly try a relatively firm chair that allows different positions, like a Håg Capisco. And a firm bed with a soft but thin topper.
The latter option might be the key. If you have a bed that is too soft, you will sink in and your spine will be twisted.
In general, look for firm supportive options that allow different positions. For example a split keyboard allows many natural angles, putting your trackball between both panels, etc.
Anecdotally, for me, low back pain is immune system distress. I think it's because the pelvic bones are the largest well of bone marrow in the body. My low back pain is often helped by nutritional support for the bone marrow, such as calcium, B vitamins and the right fats.
Commuting by bicycle 3 miles to work helps a lot. Basically prevents my back and knee pain.
Walking a mile bus station to work helps as well but not as effective as biking.
Getting up for water, coffee, and bathroom as frequently as possible to keep the blood flowing in my body helps as well even though people around you give you looks for moving around so much (and not working lol).
I always suggest swimming, it involves all muscles in your body and is a good way to build up your body. Especially if you're not a gym type.
But all in all - exercise, going for a walk, try to reduce amount of time in a chair and/or replace some other "leisure" activities for a good old exercise.
The three best things I found for my back are.
1. Be mindful of how you're sitting and keep that natural curve in your spine with your shoulders back and chest out. You don't have to be aware of it all the time just make a habit of checking in with your posture when you sit down or when you're changing tasks.
2. If you go to a gym then hit the rowing machine. Good technique requires good posture and its great for strengthing those muscles.
3. Get a ball like a tennis ball and put it between the back of the chair and around the base of your spine/hips. This gives you space to relax your shoulders back and maintain a natural curve in your back. Just as long as you feel comfortable.
I found that after a while maintaining a good posture gets easy and more comfortable than slouching.
I'm entering my late 30s this year and I've never really had any back pain/problems. I don't know what my secrets are, but I have a gut feeling it might be because I never sit still. Even when I'm coding, I just naturally tend to move my body every couple of minutes. You could say I have a problem staying still since I was a child, but it may be what helped me to never have any muscle stiffness issue.
What works for me personally is Foundation Training by Dr. Eric Goodman. You can search Youtube and try their basic 12 minutes exercise. I've tried quite a different way to combat my back pain, but this one gets me a good result.
A standing desk is good, but you eventually, inevitably, have to sit and work. So, make your back stronger is more of a long term solution. Good luck! :)
Golfing, on the other hand, is the worst. The twisting motion inherent in golf does a real number on your back.
Also exercise, specifically squats do wonders. Consider a weightlifting regimen. (I found Starting Strength useful)
I highly recommend watching Mark Rippetoe's videos on getting stronger, and learning how to squat, bench, deadlift, and press in a safe way.
I ended up getting a spinal fusion in my 20s. Thank god and my PT team 15 years later and i have been great since.
Back pain sucks and when it gets worse and as you get older, treatments just get riskier and more difficult.
or just do Bhujangasana
At 43yo started lowbar back squats and deadlifts, and in the last 2 years back pain is totally gone.
This book shows that almost 90% of back pain is psychosomatic.
Here is Amazon link, feel free to read customer reviews: https://www.amazon.com/Healing-Back-Pain-Mind-Body-Connectio...
Focus more on form than putting up more weight