In a world where remote work and working days in front of the computer are increasingly common, the consequences for physical health are noticed. One of the main problems that affects professionals from various areas is back pain Being sitting all day, a condition that, if not attended in time, can lead to more serious complications.
The human body is not designed to remain in a static position for prolonged periods. “Being sitting for eight or more hours a day, especially without adequate posture, generates an overload in the lower back and back,” says Silvia Olivares, physiotherapist. This can cause muscle contractures, discos, sciatica and a general decrease in the quality of life.
In addition, an inadequate chair, a poorly positioned screen or the lack of active pauses contribute directly to the development of chronic back and neck discomfort.
Tips for preventing back pain
Prevent him backache Because of work sedentary, it requires a combination of good ergonomic practices, physical activity and body awareness. Next, some recommendations are presented:
1. Adapt the work space
Ergonomics is fundamental. The chair must be adjustable, with firm support that allows to support the entire spine, especially the lumbar area. The feet should be fully supported on the ground or a restraint, and the knees must form an angle of 90 degrees.
Likewise, the computer screen must be at the eye level, avoiding bowing the head down or forward, which stress the cervical musculature.
2. Make active pauses
It is recommended to get up and walk briefly every 45 to 60 minutes. These breaks not only help reduce muscle tension, but also favor blood circulation and improve concentration, emphasizes Mario Jiménez, a chiropractic doctor.
During these pauses, it is ideal to perform soft neck stretches, shoulders, back and legs. These exercises do not require equipment and can be done in a few minutes.
3. Practice strengthening exercises
Regular physical activity, especially those routines focused on the strengthening of the Core (abdominal and lumbar zone), helps maintain a good posture and reduce the load that falls on the column.
Disciplines such as Pilates, Yoga and joint mobility exercises are highly recommended to prevent and relieve back pain.
4. Avoid bad postures
Crossing the legs, hunched on the screen or hold the phone between the shoulder and the ear are common habits that should be avoided. Keeping your back straight and relaxed shoulders is key to a healthy day.
5. Consult a professional if the pain persists
If, despite adopting these healthy habits, back pain is maintained or worse, it is essential to consult a physiotherapist. An early diagnosis can prevent long -term complications.
6. Use articular mobility exercises guided by physiotherapy
Silvia Olivares, physiotherapist, recommends integrating specific mobility routines that improve column flexibility and reduce joint stiffness. Exercises such as pelvic inclinations, cat-vaca movements (Cat-Cow) and thoracic rotations are ideal for gently activating the deep musculature of the back and preventing accumulated tensions. Performing them daily, even for brief breaks, can make a big difference.
7. Apply self -driving techniques or use myofascial discharge elements:
The use of self -driving balls, Foam Rollers (foam rollers) or soft manual techniques can relieve trigger points and reduce the muscle tension caused by being sitting for a long time. The physiotherapist recommends these tools as a complement to active pauses, since they help relax the paravertebral muscles and to improve circulation in the lumbar area.
The impact of back pain on productivity
Back pain not only affects physical health, but also productivity and general well -being. “Several studies have shown that workers with musculoskeletal discomforts have greater work absenteeism, lower concentration and a higher level of stress,” adds Jiménez.
Therefore, implementing prevention strategies in the work environment not only improves the quality of life of the worker, but also benefits organizations by reducing the risk of medical casualties and increasing equipment performance.