Natural Remedies For Dealing With Back Pain Caused By Prolonged Sitting For Computer Work

Do you often experience back pain after sitting for long hours in front of the computer? You are not alone. Prolonged sitting can lead to a number of health issues, including back pain. Fortunately, there are natural methods that can help to alleviate this pain and provide relief from your discomfort. 

From stretches and exercises to lifestyle changes and herbal supplements, there are ways which can help you get back on track with your work–without having to resort to medication or surgery.

What Causes Back Pain?

Back pain can be caused by poor posture, sitting for extended periods of time, a lack of physical activity, or straining the muscles and tendons in your back. 

Prolonged sitting for computer work can lead to chronic back pain due to the unnatural angle of your spine, impeding proper blood flow and causing muscular tension. 

Fortunately, there are a few methods that can help alleviate the symptoms caused by prolonged sitting. 

What Can Be Done To Prevent Back Pain?

Back pain from sitting too long is an increasingly common problem in today’s sedentary lifestyle. 

Sitting for long periods of time can have a negative impact on your health, leading to chronic back pain and even other physical ailments. 

Fortunately, there are several things that can help keep your spine healthy and free from pain while seated for extended periods of time. 

Strengthening Exercises For The Lower Back

Performing regular strengthening exercises can help alleviate and prevent back pain from prolonged sitting.  

These exercises focus on strengthening the muscles in the lower back and abdomen, which helps to support your spine. 

Examples of these exercises are planks, bridges, supermans and bird dogs.

Stretching Exercises

These stretches involve gently improving flexibility in the muscles in the lower back and hips. 

Examples of these stretches include lying hip rotations, standing lateral stretch, and seated spinal twist.

Core Strengthening Exercises

Core strengthening exercises help to keep your spine healthy by improving trunk stability and posture. 

Examples of core exercise are Pilates roll ups, side bridges and Swiss ball exercises.

Ergonomic Adjustments

Making adjustments to your workstation can help relieve and prevent back pain from prolonged sitting. 

You should ensure that your chair is providing enough lumbar support, that the top of the monitor is at eye level, and that wrists are in a neutral position when using the keyboard and mouse. 

Massage Therapy

Massage therapy helps to reduce muscle tension and improve flexibility, which can help mitigate back pain from prolonged sitting. 

Professional massage therapy is recommended for the best results. 

Yoga

Practicing yoga can provide relief from back pain by releasing tight muscles caused from prolonged sitting, as well as improving posture and spinal alignment. 

Simple yoga poses like child’s pose and cat-cow can help to stretch the muscles in your back and spine. 

Acupuncture

Acupuncture is an alternative therapy that involves inserting needles into points on the body to release tension, which helps to reduce back pain. 

This treatment should be done by a qualified professional acupuncturist. 

Posture

Improving your posture can help to reduce and prevent back pain from prolonged sitting. 

Be sure to keep your feet flat on the floor, shoulders relaxed and head straight with your chin tucked in slightly when you are sitting at your computer.  

It is also important to take frequent breaks throughout the day to get up and move around.  This will help to reduce tension in your back and neck muscles. 

Heat Therapy

Applying heat to the affected area can help to soothe tense and aching muscles in the lower back which have been caused by prolonged sitting. 

Heat therapy can be done using a heating pad, hot water bottle, or warm compress. 

Ice Therapy

Ice therapy may help reduce inflammation and muscle spasms in the lower back which can be caused by prolonged sitting. 

Applying an ice pack directly to the affected area can soothe pain and increase mobility.  

It is important to wrap the ice pack in a thin cloth before applying it to your skin.  Do not apply the ice directly to your skin. 

Proper Hydration

Staying properly hydrated is important for overall health and well being, as well as reducing back pain from prolonged sitting. 

Be sure to drink plenty of water throughout the day.  Water helps to lubricate joints and muscles, so it can help reduce tension in these areas. 

Proper Footwear

Wearing proper footwear can help reduce back pain from prolonged sitting. 

You should avoid wearing high heels or shoes with no arch support. Instead, opt for supportive shoes that have a cushioned heel and arch support. These types of shoes will help to keep your feet in a comfortable position while you are sitting at your desk.

Herbal Remedies To Combat Low Back Pain

It’s estimated that up to 80% of people will experience back pain at some point in their lives, and the majority of these cases are due to poor posture or an injury resulting from physical activity. 

Fortunately, there are natural remedies you can use to relieve discomfort and help prevent further damage. 

Herbal remedies have been used for centuries as a way to reduce inflammation, improve circulation, and promote healing without resorting to pharmaceutical drugs or invasive treatments. 

Turmeric

This bright yellow spice is known for its anti-inflammatory properties, making it an excellent choice for treating back pain. 

It contains active compounds called curcuminoids, which have been shown to reduce inflammation and stimulate the body’s natural healing process. 

You can add turmeric powder to food or make a turmeric tea by boiling the powder with water.

Ginger

This wonderful root has long been used to treat a variety of ailments, including back pain. 

It’s thought that ginger helps to reduce inflammation and stimulate circulation, which can help alleviate discomfort caused by sore muscles or strained ligaments. 

You can make tea with fresh ginger or add it to other dishes for a spicy flavor.

Arnica

This popular flower has been used throughout Europe for centuries as a treatment for muscle pain, soreness, and bruising. 

It contains active compounds called sesquiterpene lactones, which have anti-inflammatory effects that can reduce swelling and discomfort caused by back pain. 

Arnica is usually taken in the form of a topical ointment or gel and applied directly to the affected area.

Willow Bark

This natural remedy has been used for centuries as an analgesic and anti-inflammatory agent. 

It contains active compounds called salicin, which are thought to reduce inflammation and provide relief from pain. 

Willow bark can be consumed in the form of a tea or taken in capsule form.

These are just some of the natural remedies that may help relieve back pain caused by prolonged sitting. 

Remember to consult your doctor before starting any new treatment, and always practice good posture when using computers or engaging in activities like gardening and exercise.

Dietary Changes To Manage Lower Back Pain 

Food can also be another factor when it comes to back pain.

Eating a balanced diet that includes several servings of fruits and vegetables, whole grains, and lean proteins can help reduce chronic back pain. 

Avoiding processed foods as much as possible and limiting intake of foods with high sugar content may also be beneficial. 

Staying hydrated by drinking plenty of water throughout the day is important for healthy muscle function.

Lifestyle Changes 

There are some simple lifestyle changes you can make to help reduce the symptoms of low back pain associated with computer work. 

Take Breaks

Sitting in one position for long periods of time can increase discomfort in the back. Make sure to take breaks during your work day and move around to help reduce back pain. 

Use Ergonomic Furniture

Investing in furniture designed specifically for the workplace can help improve posture, which can reduce lower back pain over time. 

An ergonomic chair will provide support for your entire body while you’re seated. 

Final Word

Back pain caused by prolonged sitting for computer work can be a real problem, but it’s possible to find relief with these methods. 

Taking care of your body should always come first so don’t hesitate to look into other options if you’re still feeling significant discomfort after trying these tips out!