I am suffering from back pain, siting more than 10 to 12 hour daily in office and after office 2 to 3 hour at home. Why I should do in this situation please tell me.
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Start exercises for back and maintain posture, avoid long sitting, take gap between 30 min.
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U need to take care of your back on urgent basis. Your lifestyle is taking toll on your back. Follow ergonomic lifestyle in office and home. Use hard bed. Take frequent breaks. For further query and advise revert to me.
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Firstly, while sitting use cushions and back support. Hot water fermention for 20 min twice a day and can do some massage on your back with soft hand in circular motion. Keep that are covered. You can do some exs like bridging, and more whch I can not demonstrate here. So better to visit physiotherapy clinic for 10 -15 days. There you will learn exs and modalities will help you in pain relief. Do your exs regularly.
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Hunching over a desk is a leading reason why people end up with crippling back pain at some point in their lives. But a few simple changes in the way you work can make your pain go away. 1-while sitting Keep your head up; Focus on aligning your head and neck right above your shoulders; avoid straining forward. 2-Be choosy with your chair: Pick one that allows your lower back to rest against a lumbar support. Then tilt the back of the chair so it?s very slightly reclined. 3-Plant your feet: Keep them flat on the floor and shoulder-width apart to quiet tension in your knees and ankles. 4-Take breaks: Getting up at least once an hour? just do some shoulder rolls?reduces pressure on spinal disks and boosts circulation. If your back pain is severe please go to a Physiotherapist for detail assessment and management of your pain. Best wishes.
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