Managing Low Back Pain During Extended Desk Hours

As we head toward the end of the year, many of us find ourselves clocking in longer hours at our desks to meet deadlines. Unfortunately, the extended sitting and high stress can lead to low back pain that, if unmanaged, can affect overall well-being and productivity.

Here are some tips to help keep your back pain managed as you wrap up the year:

1. Take Micro-Breaks and Move Frequently

• Aim to stand up and stretch every 30-45 minutes, even if just for a minute or two. This helps reduce stiffness and improves circulation.
• Remember: Your best posture is your next posture: Changing positions frequently can prevent strain and tightness from prolonged sitting.
• Focus on gentle stretches for the lower back and hips, like seated twists or standing back bending. These help relieve tension and improve flexibility, keeping your back feeling relaxed and supported.

Habit Stacking Tip: Pair stretches with daily tasks you already do. For example, try a quick seated twist or standing stretch every time you refill your water or coffee. This way, you’re consistently incorporating movement without interrupting your workflow.

2. Set Up an Ergonomic Workspace

• Adjust your chair, desk, and screen to avoid slouching or hunching.
• Use a cushion or lumbar support to maintain a position that you find most comfortable.

3. Be Mindful of Stress Levels

• End-of-year stress can exacerbate back pain, making back pain worse.
• Practicing mindfulness techniques, like deep breathing or body scans, can help you stay relaxed and focused, easing overall muscle tension.

Visualisation Technique: Take a brief mental break by visualizing a calm, peaceful place. Close your eyes and imagine yourself in a relaxing environment or place you have visited, focusing on sensory details like the sound of waves or the warmth of sunlight. Visualisation can reduce stress in just a few minutes, and keep you back on track.

4. Know When to Seek Help

• If your pain persists or worsens, consider reaching out to your TSIC physiotherapist.
• Addressing pain early can prevent further strain and keep you moving comfortably through the holiday season.

By prioritising these small habits, you can help mitigate the impact of extended sitting and stay on track with meeting your end-of-year deadlines, and as comfortable as possible.

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