Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Flexibility, Training Preparation & Recovery

Reply
 
Thread Tools Display Modes
Old 01-22-2012, 01:52 PM   #1
Nicholas Wyss
New Member
 
Join Date: Jul 2010
Posts: 33
Default Standing at work to relieve low back pain?

Hello,

Just finished grad school and been working full-time for about 7 months now. Counting driving time I am sitting 9-11 hours per day. Never sat this much before. I started experiencing low back pain around months 3 or 4, and it has progressively gotten worse. Initially I had some massages and it seemed like it was a strained iliocostalis. It was very painful to have massaged when compared to the other muscles. In the past week, the pain seems to have gotten worse, and I am experiencing really painful spasms, often when I try to stand up after sitting for a while. I am also experiencing pain much closer to my lumbar vertebrae, and I can even feel a dull pain/feeling of instability when I am laying down. The pain laying down has just been since Friday. I am hoping its not a disc.

So I have had some back pain before, and I have been doing marching exercises while stabilizing the hips, bird dogs, glute bridges, and side planks. Right now regular planks cause me pain.

So, any thoughts you might have about the source of pain would be helpful.

Secondly though, even though I have been doing my rehab/prehab exercises, the pain seems to be getting worse. So I have been considering standing at work instead of sitting. I was wondering if anybody else had any personal experience or anecdotes to share about this idea.

The sitting makes my hip flexors tights, so I think if I just stand all day they will pull me into lordosis. I am thinking about bringing a stool, and putting one leg up on it so I am in a sort of lunge, and then switching legs every so often. I figure I can stretch the hip flexors on the back leg, and the lunging posture will help keep my low back in a better alignment.

Any and all thoughts are appreciated!
Nicholas Wyss is offline   Reply With Quote
Old 01-22-2012, 06:17 PM   #2
Blair Lowe
Senior Member
 
Join Date: Jun 2007
Posts: 593
Default

I've heard some people use swiss balls to sit at their desks but I'm not sure one of those would be allowed in an office environment.
Blair Lowe is offline   Reply With Quote
Old 01-22-2012, 08:17 PM   #3
Nicholas Wyss
New Member
 
Join Date: Jul 2010
Posts: 33
Default

I actually bought a swiss ball about a month ago. I thought I would give it a try. It forces me to sit up straight, but I'm not sure it helps. Sometimes it even seems like my back hurts worse with it and I go back to the chair.
Nicholas Wyss is offline   Reply With Quote
Old 01-23-2012, 01:53 PM   #4
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

If flexion makes it painful make sure you have a lumbar support roll

Otherwise, standing could be a good alternative
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 01-25-2012, 06:10 AM   #5
Nicholas Wyss
New Member
 
Join Date: Jul 2010
Posts: 33
Default

I think flexion is how the pain started, but the muscles back there seem so fatigued and prone to spasm that even when im sitting upright, just the work they have to put in to keep me from moving back into flexion makes them spasm.

I have been standing for two days now. It seems to be relieving the pain, although I still have a ways to go until I would say I'm recovered. I have have been alternating stances between kind of regressed warriors 1 and 2, not lunging too deep. I tried putting my leg up on the chair in kind of a lunge but it rolls away from me. I am going to find some sort of stool I can put my weight into so it won't move.

Steven, thanks for the advice. I think after standing for a while I will be able to start sitting again at least for short periods, and I will definitely use a lumbar roll. I think overall I will try to stand more though, seems like it's just healthier. If anybody else ever comes across this thread and actually does stand at work and has techniques for making your feet hurt less or different postures to break it up, feel free to post. Thanks!
Nicholas Wyss is offline   Reply With Quote
Old 01-25-2012, 08:21 AM   #6
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

See if some of the other mobility exercises here help as well

http://www.eatmoveimprove.com/2010/0...ur-lower-back/
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 04-05-2012, 02:40 PM   #7
Frank Needham
Senior Member
 
Join Date: Nov 2006
Posts: 543
Default

Haven't been in a while, so first of all Hi!

I stand at work everyday, built my own standing desk by modifying the office supplied one. Sometimes I sit to break things up. Even standing can have problems I find. I started standing coz my arse started getting shaped like my chair Joking....My tailbone did start getting very sore from sitting so that was my initial motivation. It has helped a bunch, soreness only shows up when I go back to sitting.

Going back to the problems with standing for a moment. I can be so lazy sometimes I'll stand leaning with all my weight on one foot for hours sometimes without even thinking about it. You guessed it, my foot gets sore...doh! Got to remind myself to move around once in while. I've taken to keeping a broom stick at my desk and I'll grab it every now and then to do some OHS form stuff. Pretty nice, keeps me loose and relieves a lot of tension too.

There's a guy here who does sit on one of them bosu things. First time I saw that I said "hey, you're sitting on a ball" and the reply I got was "yeah, it's good for my 'roids".
__________________
"Lack of sleep makes cowards of us all."
Frank Needham is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 10:48 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator