If you sit at a desk for your job, and in I.T. you do, chances are you either suffer from lower back pain OR you are heading down the road of developing lower back pain. Factors that contribute to this include putting pressure on your tailbone for extended periods of time, weaking back and core muscles, improper desk ergonomics, poor posture. I suffered from lower back pain from nearly my entire professional career in I.T.
Sitting Too Long
Naturally your back as an S curve shape to it. When you are standing, your back naturally goes back to this naturally S curve. As you sit, pressure from your chair on your tailbone puts unnatural pressure on this S curve. Over time the unnatural pressure can put stress on your discs, exacerbate any past injuries and can begin to herniate your disc.
You know you slouch at your desk. We sink low in our chairs, slide our butts forward and curve our backs. Sometimes this even provided relief for me with my back. But the other affect is this puts additional stress on the lower back muscles and it weakens your abdominal muscles, which help serve to protect your lower back
Some people have their monitors too low and have their chairs set at improper heights. Instead have your monitor(s) situated so they are directly in front on you. They should be at eye level so you don’t have to look down or up to see them. Your chair should be adjusted so that your feet are on the floor and your knees are bent at a perfect 90 degree angle.
Strengthen Your Core
The first part to conquering your lower back issues is to strengthen your core. Find an exercise routine that works both your abdominal muscles and your lower back. Strong core muscles help keep your discs nice and tight in the place they below. I’ve found that both Focus T25 and Insanity Max 30 are both great programs for Strengthening your core.
Our bodies were not designed to sit all day. At minimum, I recommend you stand up for at least 5 minutes every hour to get off your butts and stretch out your back. This helped me, but it wasn’t the cure. The final change I made that totally took away my back pain was the Varidesk. If you don’t know what the Varidesk is, it is a platform that you place on top of your desk. You put your monitor(s) and keyboard on the platform and it transforms your desk into a standing desk. The unit is sturdy and strong. The desk easily transforms from sitting to standing in less than 5 seconds. I now stand for at least 3/4 of my day, and sit for around 1/4 of the day. This allows my back to return to that natural S curve position. Zero back pain since getting this desk. I highly recommend you get this for your workspace if you have the ability!