Lower back pain is a common ailment many people encounter in conjunction with desk jobs or other professions that require one to stand for extended periods. If you have ever felt any discomfort in your lower back, you are not alone. Often the culprit is a sedentary lifestyle or bad posture. The good news is you can manage and sometimes even prevent lower back pain with targeted exercises. For people, especially those who have been suffering from chronic pain, physiotherapy for lower back pain comes in handy. You can also seek help from a physiotherapy clinic. Here is a manual about some of the easy exercises to be included in your daily life that will help you get rid of the pain and avoid it.
Consequences of Lower Back Pain in the Workplace
Lower back pain can seriously affect your productivity and mood in the workplace. For instance, be it prolonged sitting or people repeating similar motions time and again, the motion creates stress in the lower back. Consequently, the inevitable pain associated helps disrupt workflow processes and diminishes job satisfaction overall.
Potential causes of lower back pain:
- Poor posture
- Lack of mobility
- Extended sitting or standing
- Lifting and moving items improperly
Knowing the causes helps in targeting appropriate exercises to balance the loads on your back.
What to Gain from Physiotherapy for Lower Back Pain
Lower back pain can be treated with appropriate physiotherapy solutions, which could bring comfort. Specifically, the physiotherapist identifies and provides an appropriate treatment program with exercise sessions. Additionally, physiotherapy cures the pain at its root cause, which is essential, and this helps ensure that the condition persists for a longer period.
Some of these advantages are as follows:
- Personalised exercise programs
- Strengthening of the muscles
- Flexibility
- Pain and discomfort reduction
- Teaching the right posture and movement techniques
If you are living in Singapore, a visit to any of the physiotherapy clinics in Singapore will therefore help you gain access to professional advice tailored specifically for your condition.
Best Exercises for Lower Back Pain to Do at Work
Allowing exercises to be part of your workday can prevent lower back pain and improve your posture. Here are some exercises for lower back pain that one can easily do while working at the desk or workplace.
-
Seated Forward Bend
- Sit at the front of your chair.
- Keep your feet flat on the floor.
- Lean forward slowly, allowing your hands to reach toward your feet.
- Hold for 10-15 seconds, then return to the starting position.
This stretch loosens your lower back and hamstrings, which is essential, especially after spending several hours seated. Consequently, it helps alleviate stiffness and discomfort, providing much-needed relief.
-
Pelvic Tilts
- Sit up straight in your chair with your feet flat on the floor.
- Slowly press your pelvis forward, leaning your lower back backwards.
- Next, reverse the movement by tucking your pelvis under and pressing your back against the chair.
- Repeat the motion 10 times.
Moreover, pelvic tilts strengthen the muscles of the core and lower back, alleviating strain that may be exacerbated by poor posture.
-
Standing Back Extensions
- Stand up and place your hands in your lower back for support.
- Gently arch your back, extending your torso backwards.
- Hold it for 5 seconds before returning to the upright position.
- Repeat 5-10 times.
This exercise counteracts the forward-hunched posture many develop after long periods of sitting, relieving tension in the lower back.
-
Knee-to-Chest Stretch
- Sit tall in your chair.
- Lift one knee toward your chest, holding it with both hands.
- Hold for 10-15 seconds and then proceed to the other leg. Do 3-5 repetitions in each leg.
This will, in turn, release tightness in the lower back and, consequently, help improve flexibility in the hip and pelvis.
-
Cat-Cow Stretch-The Chair Edition
- Sit tall with your feet on the floor.
- Inhale as you arch your back, lift your chest towards the ceiling as you go into Cow pose.
- Exhale as you round your back, tuck your chin to your chest as you go into Cat pose.
- Repeat this movement up to 10 times.
This stretch will increase the mobility of your spine and will contribute to easing lower back tension.
Other Tips to Relieve Lower Back Pain
In addition to exercises, minor changes in daily life will avoid lower back pain and promote your general health as well. However, apply the following suggestions:
- Practice Good Posture
Observance of a neutrally aligned spine, whether you are sitting or standing, diminishes the load on your lower back. Always modify your chair or workstation to allow good posture to be achieved. For personalized advice on maintaining proper posture, consider consulting a physiotherapy clinic Singapore.
- Take Regular Breaks
Stand up, stretch, or walk every 30-60 minutes to effectively avoid extended pressure on the low back. Additionally, incorporating these breaks into your routine can significantly alleviate discomfort.
- Use Ergonomic Equipment
Make sure, therefore, that the chair, desk, and computer are ergonomically designed and adjusted to support your body, without straining it. Additionally, ensure that each piece of equipment complements your posture to avoid any discomfort.
- Stay Active
Aerobic workouts at the gym, regularly, will help build the muscles of your core and the strength of your back, thereby helping to prevent pain in the lower back. Additionally, allow time in your weekly schedule for cardio workouts, strength training, and exercises that will increase flexibility. Consequently, this balanced approach will contribute significantly to your overall well-being.
- Lift with Care
If you must lift a heavy object, first bend your knees and then lift with your legs, not your back. Additionally, hold the object close to your body.
When to Call a Professional
While the pain in the lower back can be relieved by slight exercise, persistent pain will require a professional touch. If you find it difficult to carry on with your activities of daily living due to constant pain, then a visit to a physiotherapist specializing in physiotherapy for lower back pain is a must. A physiotherapy clinic will hence be capable of giving you the best professional advice on how to manage and treat your pain.
You seek professional help if:
- Your pain isn’t improving after a few days
- You experience some numbness or tingling in your legs
- The pain increases with movement
- You are unable to stand or walk comfortably
Physiotherapists apply various techniques for lower back pain treatment, including manual therapy, exercise therapy, and correction of posture. They will treat the root cause of your pain to ensure that relief is long-lasting and mobility improved.
Conclusion
Lower back pain is often an issue, but it does not have to be permanent. These lower back pain exercises for work will help avoid discomfort and ensure that there will be less likelihood of pains ever recurring. This may also mean consulting a physiotherapy clinic in Singapore which offers professional guidance on lower back pains based upon one’s specific condition.
This lower back pain is well managed and prevented by keeping active, posture, and breaks. Remember that small adjustments in your daily routine can make great improvements in the quality of your life. Always listen to your body; if in pain for a long period, consult a healthcare expert. Lastly, with the proper approach, one will comfortably work with no pain.
Read Also – Office Furniture Fails: Avoid These Common Mistakes
