Back pain in people who sit for long periods
In this “Ask a Physio” video, the physiotherapist speaks specifically to people who spend a lot of time sitting and experience back pain. She presents a few posture tips along with two simple exercises that can be tried at home.
She also emphasizes an important point: if these suggestions do not work for you, an assessment is preferable so that you can receive exercises adapted to your particular situation.
Start by improving your sitting position
In the video, a better sitting posture is described as a more upright position with the back supported by the chair. The goal is to avoid spending long periods slumped forward.
You do not need to remain perfectly still in one posture all day. The idea is mainly to better support the back and change positions regularly.
Exercise 1: stand up regularly and extend the back
The physiotherapist recommends standing up approximately every hour and performing a gentle back extension movement.
While standing, lengthen your body upward and then gently lean the trunk backward. In the video, this movement is suggested for 10 repetitions.
Exercise 2: stretch with one leg on a chair
The second exercise involves placing one leg on a chair while keeping the back straight. In the video, this position is used to stretch areas including the hip flexors and the leg.
You can repeat the movement several times or gently hold the position for approximately 30 seconds, then switch sides.
Why an assessment may be necessary
These exercises are general suggestions. The video stresses that they are not a substitute for an assessment if your pain persists or if the movements do not suit you.
A consultation can help identify exercises that are appropriate for your specific situation rather than applying the same routine to everyone. The video also mentions the possibility of an assessment by video conference when appropriate.
If your back pain continues to interfere with work or daily activities, Soluvie Clinic can help with a physiotherapy plan tailored to your needs.
