Back discomfort from hours on the computer

tonymontana

tonymontana

New member
Oct 31, 2011
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Like most of you, I spend hours a day sitting at my computer, as I have been for many years. I'm only 20, and to be honest, I haven't heard of too many people my age having back problems. I'm currently out of the country so I can't see a specialist, so thought I'd see if anyone on WF has experienced something similar. I'll definitely see either a chiropractor or spine specialist when I'm back in the US in a month or so.

Basically, whenever I sit (couch, chair, etc..), after a few minutes, I begin to feel pain/discomfort in my lower back (the middle). More recently, it has began to move up to the middle of my back. It's just very uncomfortable to sit, and as a result, I am very unproductive throughout the day. The pain/discomfort is relieved by standing up, laying on my back, or laying on my stomach.

Any suggestions? Any one ever experience something similar?

inb4 jokes about my back pain
 


tonymontana said:
Like most of you, I spend hours a day sitting at my computer, as I have been for many years. I'm only 20, and to be honest, I haven't heard of too many people my age having back problems. I'm currently out of the country so I can't see a specialist, so thought I'd see if anyone on WF has experienced something similar. I'll definitely see either a chiropractor or spine specialist when I'm back in the US in a month or so.

Basically, whenever I sit (couch, chair, etc..), after a few minutes, I begin to feel pain/discomfort in my lower back (the middle). More recently, it has began to move up to the middle of my back. It's just very uncomfortable to sit, and as a result, I am very unproductive throughout the day. The pain/discomfort is relieved by standing up, laying on my back, or laying on my stomach.

Any suggestions? Any one ever experience something similar?

inb4 jokes about my back pain
Click to expand...

Some things that helped me.

Most important is to make sure you have good ergonomics. Make sure the angles are good and your posture. There's various charts out there to show you proper ergonomics.

Invest in an ergonomic chair, I can vouch for steelcase leap chairs. Another option I've seen a lot of people do is go for a standing desk.

I work in 50 minutes with 10 minute break sessions. During the break I'll take some time to stretch.

For exercise you should try Yoga. I do a lot of back exercises including deadlifts,rows,pullups to strengthen my back, but you should get it cleared with a doctor/specialist if you can do heavy exercises.

But yea if you're comfortable standing up, you should definitely try out a standing desk.

GeekDesk® Adjustable Height Desks - Home
 
I had something similar happen to me years ago and what I found helped a lot was strengthening my back by doing back raises, etc, as well as back stretches such as these:

xlbpm.jpg
 
tonymontana said:
Nope, not at the moment. I've stopped all physical activity until I see a specialist.
Click to expand...

I think BJJ helps me preventing back pain a lot. When I stop training for a while I start to feel the back. If I train daily I have no problems at all. I think it works/stretches everything and thus prevents a lot of problems I would otherwise have.

But if it's already that advanced you better go see a specialist before you do anything.
 
You have to be weary of where your mouse and keyboard are aswell. Are your arms outstretched to reach either of them? I have this issue. I'm getting a tilting, adjustable keyboard tray so everything is closer to me.
 
I used to have the same problems after I fell off a cow and landed hard on my bum. My back was sore for about 5 years until I started hitting the gym. Now I no longer have back problems.
 
I'm 32 and have been sitting at a computer for the last 5 years @ 10 hours+ per day trying to ignore bitches, acquire currency, and represent big brands.

I don't have any back problems at all. The only exercise I get is walking about 45 min to an hour a day which I do every day - rain or shine. You might want to start trying to get some minor physical activity and/or stretching into your routine. It helps tremendously.

Also, I'm no doctor but it sounds to me like you pinched a nerve or slipped a disc. You're only 20, you shouldn't be having any major back problems unless you fucked something up. Did you lift anything heavy, feel any sort of "tear", or overexert yourself shortly before the pains started? Did you play alot of high contact sports in your earlier years? Any major accidents where you could have hurt your back (even if it was years ago)? Sometimes the wear and tear doesn't really set in until years later.
 
I have horrible carpal tunnel. Believe it or not as wild as it is Acupuncture did the trick for me. I hate needles but it didn't hurt at all and I felt like a million bucks after. Your situation sounds a little more serious but you might try it.
 
Try placing your wallet in your front pocket instead of the back. Can throw off alignment of the spine.
 
In my experience, for back-pain that isn't caused by injury during activity, usually source of the problem is in the neck rather than the back itself. Try to do some neck stretching, bending and rotating exercises daily, and ensure you've got a good sleeping position with a pillow that supports you neck. Before blowing 100$ on an ergonomic pillow you can try rolling up a towel and inserting into the pillow cover. Having a firm mattress is important.

Obviously buy a good office chair, and sit as ergonomically as possible during your work hours. If you're using a laptop, raise it off the table to your eye height, and use a wireless keyboard. I also recommend this: workrave
 
Dr_Ngo said:
Some things that helped me.

Most important is to make sure you have good ergonomics. Make sure the angles are good and your posture. There's various charts out there to show you proper ergonomics.

Invest in an ergonomic chair, I can vouch for steelcase leap chairs. Another option I've seen a lot of people do is go for a standing desk.

I work in 50 minutes with 10 minute break sessions. During the break I'll take some time to stretch.

For exercise you should try Yoga. I do a lot of back exercises including deadlifts,rows,pullups to strengthen my back, but you should get it cleared with a doctor/specialist if you can do heavy exercises.

But yea if you're comfortable standing up, you should definitely try out a standing desk.

GeekDesk® Adjustable Height Desks - Home
Click to expand...

I was actually using a standing desk for a couple of months, and it was great (though my legs did get tired from time to time). Problem is, that only temporarily fixes my problem. I'm a college student so sometimes I have to sit for long hours in class.

testcase714 said:
I have horrible carpal tunnel. Believe it or not as wild as it is Acupuncture did the trick for me. I hate needles but it didn't hurt at all and I felt like a million bucks after. Your situation sounds a little more serious but you might try it.
Click to expand...

I'll look into that. Thanks bro.

MyOwnDemon said:
I'm 32 and have been sitting at a computer for the last 5 years @ 10 hours+ per day trying to ignore bitches, acquire currency, and represent big brands.

I don't have any back problems at all. The only exercise I get is walking about 45 min to an hour a day which I do every day - rain or shine. You might want to start trying to get some minor physical activity and/or stretching into your routine. It helps tremendously.

Also, I'm no doctor but it sounds to me like you pinched a nerve or slipped a disc. You're only 20, you shouldn't be having any major back problems unless you fucked something up. Did you lift anything heavy, feel any sort of "tear", or overexert yourself shortly before the pains started? Did you play alot of high contact sports in your earlier years? Any major accidents where you could have hurt your back (even if it was years ago)? Sometimes the wear and tear doesn't really set in until years later.
Click to expand...

That's also what I was thinking (pinched nerve or slipped a disc). I actually played several sports in my younger years. Played contact hockey for almost 10 years, quit around 4 years ago. To be quite honest, nothing comes to mind..I really don't recall hurting my back or anything.

I'm definitely going to see a specialist though. In the mean time, I will do some light back exercises every day. Thanks bro.

Celebrator said:
Try placing your wallet in your front pocket instead of the back. Can throw off alignment of the spine.
Click to expand...

I never put my wallet in my back pocket, haha. Good looking out though.

Chianti said:
In my experience, for back-pain that isn't caused by injury during activity, usually source of the problem is in the neck rather than the back itself. Try to do some neck stretching, bending and rotating exercises daily, and ensure you've got a good sleeping position with a pillow that supports you neck. Before blowing 100$ on an ergonomic pillow you can try rolling up a towel and inserting into the pillow cover. Having a firm mattress is important.

Obviously buy a good office chair, and sit as ergonomically as possible during your work hours. If you're using a laptop, raise it off the table to your eye height, and use a wireless keyboard. I also recommend this: workrave
Click to expand...

Thanks for the advice bro. And that program looks great; going to download it right now, haha.
 
I would also suggest a combination of slow walking, fast walking and running atleast half an hour a day. It should definitely help with a lot of shit.
 
I get up every hour I'm working, and either go for a small walk around the house and do a couple of 5 minute jobs, or go for a real 15 minute walk around to the shops or just around the block. Sitting for long periods of time will put you in an early grave.
 
I found swimming to be effective in helping back pain, I don't get it too often but when I do a half hour in the pool usually does the trick.
 
Mikesev said:
I found swimming to be effective in helping back pain, I don't get it too often but when I do a half hour in the pool usually does the trick.
Click to expand...

OK but this advice doesn't work for everyone.. Doesn't work for a peasant. I, for instance, have no access to a swimming pool. Only the dirty village pond where people also wash their cattle
 
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