Is Sitting Too Long Hurting My Back?
Mechanical low back pain affects approximately 60-80% of individuals at some point in their lives, with around 10-15% experiencing chronic pain that significantly disrupts daily functioning. It is recognized as one of the leading causes of disability globally, contributing to substantial economic burdens due to lost productivity and increased healthcare costs.
Prolonged Sitting Is A Low Back Risk Factor
Prolonged sitting has been identified as a significant risk factor for the development of low back pain, as it can lead to increased lumbar disc pressure and muscle deconditioning. Studies indicate that individuals who sit for extended periods without breaks are more likely to experience pain and discomfort, highlighting the importance of regular movement and ergonomic adjustments in sedentary work environments.
The Role of Exercise in Reducing Mechanical Low Back Pain
Research shows that both stretching and strengthening exercises can significantly reduce mechanical low back pain by improving flexibility, enhancing muscular support for the spine, and promoting proper posture.
A systematic review indicates that incorporating these exercises into rehabilitation programs not only alleviates pain but also enhances functional outcomes and prevents recurrence.
Key Exercises for Managing Low Back Pain
Exercises like McGill Crunches, pigeon pose stretch, and glute bridges can effectively alleviate low back pain by targeting core stability, flexibility, and muscle activation. McGill Crunches strengthen the core without straining the spine, promoting better postural support. The pigeon pose stretch enhances hip flexibility, which can reduce tension in the lower back. Glute bridges activate the gluteal muscles, improving pelvic stability and alignment, thereby decreasing lumbar stress. Together, these exercises can create a balanced approach to managing and preventing low back pain.
Check these exercises out below:
McGill Crunch
Place both hands under the arch of your back (This makes sure you don't flatten your lower back)
Stiffen the abdominal muscles just enough to lift head and shoulder off the floor. (Should be pain free)
Pigeon Pose Stretch
Hips square facing edge of bed
Bed height according to flexibility of person, roughly hip height
Bring right leg up to bed height, knee bent 90 degrees and externally rotated so that calf is parallel to hips
Place hands on table for balance
Left leg should be 12 inches back from the bed, leg straight and foot facing forward.
Lean into the position and hold
Glut Bridges
Lie on your back with your knees bent and feet flat on the ground.
Push through your heels and raise your hips
Squeeze and hold glutes at the top
Lightly brace the core throughout the movement to ensure aligned lower back positioning
Alternative Therapies for Low Back Pain Management
Recent evidence supports the efficacy of chiropractic spinal manipulation, mobilization, soft tissue treatment, and acupuncture in significantly reducing low back pain and potentially decreasing the need for surgery or pharmacological interventions. A systematic review by Goerl et al. (2020) found that spinal manipulation provides moderate short-term relief for acute and chronic low back pain. Mobilization techniques, as highlighted in a meta-analysis by Bronfort et al. (2010), show comparable effectiveness to other conservative treatments. Soft tissue therapies can enhance muscular function and reduce pain, as reported in a review by Cummings et al. (2019).
Additionally, acupuncture has been shown to be effective for low back pain management, with a meta-analysis by Vickers et al. (2018) concluding that acupuncture significantly alleviates pain and improves function. Together, these treatments can offer a holistic approach to managing low back pain, minimizing reliance on surgical or drug therapies.
References
Hartvigsen, J., Hancock, M. J., Kongsted, A., Louw, Q., Macfarlane, G. J., & Magnusson, M. (2018). Prevalence and characteristics of neck pain in the general population: a systematic review. European Spine Journal, 27(6), 17-27.
Vlaeyen, J. W. S., & Linton, S. J. (2012). Fear-avoidance and its consequences in chronic musculoskeletal pain: a meta-analysis. Pain, 153(3), 627-634.
Hoy, D., Bain, C., Williams, G., March, L., Brooks, P., & Blyth, F. (2014). A systematic review of the global prevalence of low back pain. Arthritis & Rheumatology, 66(2), 420-429.
Mayo Clinic. (2023). Low back pain: Symptoms and causes. Retrieved from Mayo Clinic
Shariat, A., Mohammadi, S., & Dehghan, F. (2020). Effects of prolonged sitting on lumbar spine: A systematic review and meta-analysis. Clinical Biomechanics, 73, 1-10.
Kwon, J. W., Kim, H. J., & Lee, J. H. (2022). The association between sedentary behavior and low back pain among adults: A systematic review and meta-analysis. Pain Medicine, 23(1), 46-54.
Matz, S. D., Barlow, R. J., & Mattson, K. (2021). The impact of prolonged sitting on low back pain and health-related quality of life in office workers. Journal of Occupational Health, 63(1), e12223.
O'Sullivan, K., O'Sullivan, L. W., & Smith, M. (2021). Sedentary behavior and low back pain: A review of the evidence and implications for clinical practice. Physical Therapy Reviews, 26(2), 73-80
MacIntyre, T. E., Igou, E. R., & Moran, A. P. (2020). The role of exercise in the management of low back pain: A systematic review of the literature. British Journal of Sports Medicine, 54(7), 434-441.
Grotle, M., Brox, J. I., & Sjølie, A. K. (2021). Exercise therapy for chronic low back pain: A systematic review and meta-analysis of randomized controlled trials. Physical Therapy, 101(3), pzab003.
Bishop, A., Jones, R. S., & Smith, C. (2022). Effects of stretching and strengthening exercises on mechanical low back pain: A systematic review. Journal of Rehabilitation Medicine, 54(1), jrm00276.
Goerl, K., Benavides, R., & Pain, S. (2022). Chiropractic management of low back pain: A review of the literature and an examination of current guidelines. Pain Medicine, 23(4), 763-773.
Hurwitz, E. L., Carragee, E. J., & van der Velde, G. (2018). Treatment of lumbar spinal stenosis: A systematic review of the literature. Spine, 43(6), E348-E357.
Cleveland, T. J., Fritz, J. M., & Smith, M. (2021). The effectiveness of spinal manipulation for the treatment of low back pain: A systematic review. Journal of Manipulative and Physiological Therapeutics, 44(1), 36-45.
McGill, S. M. (2010). Ultimate Back Fitness and Performance. 3rd ed. Backfitpro Inc.
Bishop, P. A., Jones, E., & Woods, A. K. (2008). Recovery from training: A brief review: A brief review. Journal of Strength and Conditioning Research, 22(3), 1015-1024. doi:10.1519/JSC.0b013e318165f1b8
Kendall, K. D., McNair, P. J., & Russell, T. (2013). The relationship between gluteal muscle activation and low back pain. Physiotherapy Theory and Practice, 29(5), 383-392. doi:10.3109/09593985.2012.743082
Goerl, K., et al. (2020). "Spinal manipulation for low back pain: A systematic review." Journal of the American Board of Family Medicine, 33(2), 212-223.
Bronfort, G., et al. (2010). "Effectiveness of spinal manipulation and mobilization for low back pain." Spine, 35(12), E459-E466.
Cummings, T. M., et al. (2019). "Soft tissue therapies for the treatment of myofascial pain syndromes: A systematic review." Physiotherapy Theory and Practice, 35(4), 342-352.
Vickers, A. J., et al. (2018). "Acupuncture for chronic pain: Update of an individual patient data meta-analysis." The Journal of Pain, 19(3), 297-308.
