The prevalence of technology and changing work patterns has led to a significant increase in sedentary lifestyles. Whether behind the wheel, working at the office, or remote work at home, many people spend countless hours sitting. Studies indicate that, on average, people in the office sit for approximately 9.5 hours daily.
Sitting continuously consumes less energy as compared to standing. Unfortunately, prolonged sitting is linked to various health concerns. Researchers have analyzed that excessive sitting is a major contributor to back pain. You can prevent this condition by making lifestyle changes and taking control of your health. It will make your life more enjoyable and comfortable.
Medical theme and stiffness concept. Back view of dark skinned Afro woman touches back and neck, shows inflammated zones, poses against white background, suffers from spine disease or body pain.
1. Lack of movement
In today’s globalized world, our increasingly sedentary lifestyle has become the norm. Technology has made our lives convenient and we can perform our daily tasks with a click. However, it has limited our physical activity to a great extent. This has contributed to back stiffness and other related problems. You can prevent back stiffness by taking short breaks after every 30 minutes. Add more movement to your daily routine tasks like taking calls while standing or walking around. During these breaks, you could just walk around the corridors or climb up and down the stairs.
Writing tasks means you have to sit at a desk for long hours. This is one of the most common reasons for back pain in students. When you do not choose the table and chair correctly, facing scoliosis becomes a big probability. To reduce this risk, you should exercise regularly and try to reduce excessive sitting time. It might look difficult but with simple tricks, you can make it happen. A good option here is to approach the professional essay writing service EduBirdie. A request saying ‘write my essay quickly while following the best academic practices,’ will get you the work you need. It’s a trusted service so you don’t need to hesitate to order an essay or any other paper you want.
2. Poor sitting posture
Sometimes, a bad sitting posture is a big reason for pain in the back. Inadequate sitting position can lead to students’ back pain. When students get engrossed in their books or laptops, they neglect their posture.
Ensure you sit straight and do not slouch or lean forward while writing or reading. It is also important to do stretching and do relaxing activities every 40 minutes. You can also go for leisure walks. This helps to relax back muscles and relieve tension.
Woman sitting on sofa stretching and rubbing stiff back muscles after too much computer work on. Stressed lady suffering from backache after sedentary work, feels discomfort because of posture problem.
3. Inadequate desk setup
A well-designed workstation is important for studying or doing official work. Invest in a comfortable chair whose height can be adjusted. It should provide adequate support for your back and let your feet rest on the floor. The position of the laptop or monitor should be at eye level. The keyboard and mouse placement should ensure that your forearms and wrists are in a neutral position. The ergonomic positioning will help you a lot in the long term.
4. Weak back muscles
Weak back muscles can develop back pain problems at an early age. Without strong spine support, your back is prone to strains and injury. Studies suggest that people with back muscles face difficulty in maintaining a proper posture. It can also lead to serious back ailments.
You should work out to strengthen your back and prevent future pains. Perform back exercises, consume a wholesome diet rich in vitamins and minerals, and never ignore work-life balance. If you suffer from back problems, it is a must to take adequate breaks and minimize continuous sitting. Make a habit of standing rather than sitting every time when you get a chance. You should also do back-strengthening exercises in the gym or practice yoga.
5. Excessive fatigue and stress
Long hours studying without taking any rest makes you tired. Excessive fatigue can have a negative impact on your muscles. It leads to muscle tension and leads to body pain. A rested mind and body is very important for your physical health. Psychological stress such as anxiety, depression, and other relationship or work stress can trigger pains in the lower back area.
To avoid it, you must keep your mind relaxed and do back-strengthening exercises. You should also take care of your mental health. It will help to relieve stress and keep you mentally fit and happy.
Conclusion
Back pain is an ailment that directly affects your quality of life. Its main causes are a sedentary lifestyle, poor health conditions, poor sitting posture, and stress. Spending a lot of time indoors, too much traveling, or sitting in front of a screen are the main issues that you need to address. You must take immediate action and increase physical activity to avoid back pain. It will help to tone your muscles and improve your ability to move, and in the process, it works on your overall mental well-being.
Author’s Bio (helennabirk@gmail.com)
Helen Birk’s research papers always find a place in top academic journals. Her work is cited extensively by her peers and used by students as to reference from when writing their papers. She was recently awarded the Best Paper Writer award by a freelance platform.
