Back Pain Relief

Back Pain Relief – Introduction

Back pain is a pervasive issue that affects millions of individuals worldwide, leading to decreased productivity, increased healthcare costs, and a diminished quality of life. It is estimated that 80% of people will experience back pain at some point in their lives.  Fortunately, there are numerous strategies and treatments available to prevent back pain and provide relief.

With the rise of desk jobs, digital entertainment, and modern conveniences, the average person now spends a significant portion of their day sitting. The World Health Organisation recommends a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week. Unfortunately, many people fall short of this guideline due to prolonged sitting.

Excessive sitting contributes to a sedentary lifestyle, which has been linked to a host of health problems, including obesity, cardiovascular issues, and decreased flexibility. Sedentary behavior also tightens the hip flexors, leading to discomfort and back pain. One often overlooked but incredibly effective strategy for both alleviating and preventing back pain is ergonomic seating. In this guide, we will delve into the importance of ergonomic seating in the context of back pain relief, explore key principles, and provide tips for selecting the right ergonomic chair and maintaining proper posture.

1. Types of Back Pain

Prolonged sitting can have a profound impact on our bodies. It places excessive pressure on the spine, causing the natural curvature of the lower back to flatten. This, in turn, can lead to muscle imbalances, as the core muscles weaken while the back muscles become overused. The result? Increased risk of various types of back pain and poor overall posture.

While there are variations, in general there are 2 types of back pain, namely acute and chronic. Symptoms differ between acute or chronic back pain; the latter typically manifests itself through stiffness and immobility.

• Acute Back Pain is a sudden onset of pain, often caused by overuse, unaccustomed activity, excessive lifting, or an accident. In most cases the best move is to wait and see if the pain resolves on its own. If the pain does not improve after three to four days, then it’s time to see a doctor. Home remedies such as rest and hot-cold compresses, and over-the-counter medication can ease the pain. Typically, relief from acute back pain takes less than 6 weeks.
• Chronic Back Pain on the other hand, is a persistent pain lasting for more than three months.

2. Common Causes of Back Pain

a. Poor Posture

Slouching or sitting improperly for extended periods is one of the main causes of back pain among sedentary workers. Creating an ergonomic work station can provide relief from back pain.

b. Muscle Strain

Overexertion or lifting heavy objects improperly is a common cause of lower back pain.

c. Herniated discs

Herniated Discs between vertebrae bulge or rupture, pressing on nerves.

d. Arthritis

The gradual thinning of the cartilage inside the spine causes inflammation and pain.

e. Sciatica

Irritation of the sciatic nerve, causing pain down the leg.

f. Spinal Stenosis

Narrowing of the spinal canal, leading to pressure on the nerves.

3. Prevention and Relief of Back Pain

a. Improve your posture.

Poor posture often results from working at a desk using an incorrect or poorly adjusted chair, slouching on a couch while watching TV, or looking down at a smartphone. Poor posture could also be due to many hours spent carrying heavy objects. Even if your posture has been a problem for many years, it’s possible to make improvements, specifically with your seated posture. How to correctly adjust the height of your office chair, desk and monitor.

b. Ergonomics

Ergonomics is the science of designing products and environments to maximise human wellbeing and performance.

Understanding Ergonomics in the workplace and the impact it can have on back pain relief is essential for every worker, irrespective of whether you are working at a desk, laboratory, treating a patient, or in a factory. 

c. Exercise regularly

Strengthening core and back muscles has a profound impact on the health of your back. Strong, flexible muscles are less prone to injury and can also help the healing process for an aching back. The best exercises for back pain relief incorporate flexibility and balance and should be low-impact like swimming, walking, or yoga.

d. Maintain a healthy body weight

Excess weight places additional stress on the spine, so it is important to maintain a balanced diet and engage in regular physical activity.

e. Lift heavy objects properly

Bend your knees, not your back, when lifting objects. Ensure that you hold the object close to your body and avoid twisting while lifting.

4. The Link Between Seating and Back Pain

Our modern lifestyles increasingly revolve around desk jobs, leading to prolonged periods of sitting. Poorly designed seating can contribute to the development and exacerbation of back pain. Most people spend 10 hours or more per day sitting, and unfortunately, our bodies are not designed to sit. What actually happens when you sit? Sitting is a static posture causes increased stress in the back, neck, arms and legs, which can result in back pain – European Agency for Safety and Health at Work.

Ergonomic seating aims to minimise the negative impact of sitting on the body, particularly the back. What is an ergonomic chair?

a. Choosing the right ergonomic chair for back pain relief

Proper ergonomic seating helps distribute body weight evenly, reducing stress on the spine. An ergonomic chair will ensure that the natural curve of the lumbar spine is supported, reducing the risk of back strain and pain, while also providing relief.

• • • Try before you buy.

We are all different and when it comes to ergonomic chairs, there is no, and never will be, a “one size fits all”. Visit our showroom for an Ergonomic Assessment and test different chairs for comfort and adjustability, as it is crucial to consider your specific needs, such as the duration of use and your body size.

b. Research

Read reviews and consult experts to identify chairs that suit your body shape and the type of work you do. Consider those chairs and suppliers that have a proven record of providing back pain relief.

c. Budget 

Ergonomic chairs can range in price from affordable to high-end, so consider your needs and balance your budget with the chair’s features and durability.

Conclusion

Ergonomic seating is a potent tool for back pain relief and prevention, seamlessly integrating into our daily lives, especially for those with sedentary jobs. Understanding the fundamental principles of ergonomic seating, choosing the right chair, and adhering to proper posture guidelines can significantly reduce the risk of back pain and enhance overall wellbeing. Investing in an ergonomic chair is an investment in your health, productivity, and long-term comfort. Prioritise your spinal health, and you’ll be well on your way to a life free from the burden of back pain.