Wrong Way To Use Computer, Short Video

The Best Way To Treat Low Back Pain

The answer is prophylaxis (prevention)! What other things are best treated with prophylaxis? Cold, flu, heart attack, diabetes type 2, blood clot, stroke, HIV, lung cancer, etc.  Prevention is the easiest and best way to approach low back pain, so whether you have pain or not, this applies to you!

What factors put you at risk for low back pain (LBP)?
1. Prior episode of low back pain.
2. Repetitive lifting (with incorrect body mechanics).
3. Repetitive vibration at work or leisure (example: truck driving).
4. Repetitive forward bending and twisting of the low back.
5. Repetitive poor posture.

What are the components of low back pain prevention?
1. Staying fit/exercising consistently.
2. Progressing your fitness program slowly and with caution.
3. Keeping your back flexible.
4. Maintaining good POSTURE!
5. Changing positions frequently.
6. Standing frequently between longer bouts of sitting.
7. Standing and bending backwards (5-10 reps, 1-2x/day). (Note, this exercise is contraindicated for some individuals, so please consult your physician).


Reference: McKenzie, Robin. Mechanical Diagnosis & Therapy: Lumbar Spine. 2009: The McKenzie Institute International, Part A, pages 126-127.

Prevent Neck/Shoulder/Upper Back Pain With 3 Exercises

If you have pain in all of these areas, you may benefit from these exercises, which help to strengthen your postural muscles.

First, roll your shoulders in backwards circles (up, back, down) slowly. Repeat 20-30 times. Keep your arms down at your sides.

Second, squeeze your shoulder blades together. Hold for 5 seconds. Repeat at least 10 times. Do not shrug up with your shoulders as you do the exercise.

Third, tuck your chin toward your throat, as if you are creating a double chin. Hold 5 seconds. Repeat at least 10 times. Keep your head straight, without looking up or down.


If your doctor has ruled out major diagnoses as the cause of your symptoms, then your pain could simply be a result of bad posture habits. So in addition to the posture exercises, you also need to look at your postures during daily activities. Anytime you are in one position for an extended period of time, you should try to have upright posture, with your chin tucked slightly, a slight arch in your low back and your ears lined up with your shoulders and hips. Keep a small pillow or lumbar roll behind your low back when sitting at a desk or computer.

It is possible that you may need ice, heat or massage after work to decrease your pain and knots, but wouldn't it be better to prevent the pain through good posture/exercises?

Which is easier for you? Good posture or postural exercises? Please post in comments!

Low back pain related to sitting posture

Bad sitting posture may not cause you immediate pain, but down the road it will. This is especially true if you have a desk/computer job where you sit most of the day. Slouched sitting posture, done all day, every day, will cause progressive changes in your spine, making it less stable and more prone to injury in the future.

So here are a few tips for improving your sitting posture.

1. Adjust the height of your chair so that you are sitting upright.
2. Stand up for at least 1-2 minutes every hour that you are sitting.
3. Use a rolled up towel or small pillow behind your low back for lumbar support.
4. Make sure that there is a small arch in your low back most of the time when sitting.
5. If the chair you use most of the time forces you to have bad posture, find a different one that gives you better back support.
6. Good posture starts in the low back, not the shoulders. Once your low back is upright, the upper back, shoulders and neck will be more upright also.
7. If possible, do some work in the standing position.
8. Walk around during your lunch break or other breaks. Walk more when you are not working.

Do you have any other suggestions that have helped you to prevent back pain at work?