Do you know that low back pain can be caused by work postures that you are used to in the office?

Low back pain caused by office work is a common problem, harmful to health and triggering serious pathologies if it is not treated in a timely manner.

What is low back pain? The low back pain, lumbago or lumbosacral pain is pain located in the lower back; specifically in the lumbar area of the spine.

What causes it? Among others, office work, where most of the time is spent in one position, either because of the function performed or because we do not take the necessary breaks.

I personally classify it as mandatory sedentary lifestyle because it promotes this practice whether we like it or not, basically this routine is the cause of said symptom, hand in hand with poor postural hygiene. It should be noted that there are more factors that facilitate this state, such as work stress, but, as a primary factor, postural hygiene plays the predominant role, as we have discussed in another article on our blog.

The importance of avoiding low back pain lies in the preventive detection of the symptom and attention to the evolution of serious pathologies in extremely short times. An aggravating circumstance may be treating it with inhibitory treatments that promote its chronicity.

Postural hygiene consists of learning how to adopt postures and carry out movements or efforts in such a way that the load on the spine is as little as possible. Habits that are not rooted in our culture and their inclusion is very difficult due to the commitment that this demands and ignorance of its benefits.

Tips to avoid low back pain in office jobs by improving your postural hygiene

Keep your back elongated, that is, straight but relaxed

Do not cross your legs when sitting or sitting

When lifting objects, bend your knees to exert force with your leg muscles, not with your lower back.

Place your computer monitor at eye level (not too high, not too low)

Perform stretching of your upper, lower limbs and torso every hour or an hour and a half maximum

If you use a wallet or any object in the back pockets, you should remove them if you spend long periods of time sitting or sitting

Practice stretching exercises, swimming or yoga

Seek help from a professional to prevent said symptom

Remember health begins in the way we take care of ourselves!