lower back/pelvis pain - sitting all day at work, advice?(16 Posts)
I was hoping that somebody with some experience of this might be able to offer some advice please. I'm 22 weeks and have a desk job with quite long hours. I get up frequently and move about but lately I've been getting terrible lower back and pelvis pain. Also really intense pain and stiffness in the old 'undercarriage' area. Yesterday I could only walk home to the car at a snails pace my movement is becoming really restricted by it. My work have offered to get me a new chair, but it's going to take about a month to order. To be honest, I don't even know what style of chair could help with this? Does anybody have any suggestions or have a modified chair for work? Would a Swiss ball be any good to sit on and move posture around? I'm lucky in that my work are really accomodating so if I need something like that they probably wouldn't have a problem with it.
Any advice very much appreciated. Thank you in advance.
Have you had a risk assessment at work? Swiss ball might help, you can only try it.
Try adjusting your chair so that the seat angles a bit (higher at the back,lower at the front). If your seat doesnt tilt then a wedge cushion might help to just angle you so your pelvis is at a better angle.
Does sitting with your feet up help? If so, can you take abreak and try and sit with your feet up on another chair to take the pressure off?
Check your desk set up - your feet should be flat to the floor and your forearms/elbow just slightly above the desk level. While you're waiting for your new chair a back cushion to support your lower back might help as well.
Sit with knees together and feet flat on the floor or straight out in front of you (obv not really possible at a desk!)
Lastly,but important - try and get a referral to physio. There are things that can help, but it depends on your particular problem. It doesn't sounds like you have standard SPD, but a belt or crutches may well help while walking. This won't help when you're sitting though.
Thanks for all your useful suggestions RobotBananas. Will have a go now at adjusting the back of the chair and try a cushion tomorrow. GP sounds like a good idea as well as I'm only 22 weeks can't stand the thought of carrying on like this for the foreseeable future.
Hey, I'm a physiotherapist and have treated lots of women with this problem, my suggestion would be to purchase a serola sacroilliac belt which you can get online from physioroom.com or from amazon. It basically will provide that stability to the pelvis that your ligaments would normally provide. Your ligaments aren't as strong as usual due to the relaxin hormone.
Hope this helps
I had quite bad pain very early on and one visit to the antenatal physio completely sorted me. She gave me a few exercises and told me how to protect my back while moving around. Was really helpful, so do try to get in to see one if you can. In my area you can self-refer for this.
I've since had some lower back / hip issues late in the third trimester and found sitting on a birthing ball while working really helps a lot. Just keeps me moving and makes room for the ever-bigger and lower bump.
I'm also 22 weeks pregnant and have the pain in my "undercarriage" it's awful as it prevents me from walking normally I'm going to mention it to my midwife at my next check up
I've been getting this too. Really makes me unable to walk. I'm on my last week before mat leave now so have been allowed to work from home today. I have the midwife on thurs and I might ask to get signed to work from home until I leave now.
Really, really effing hurts, doesn't it
A kneeling chair would be the best kind. A swiss ball would be good too because it will keep you moving. Try to get up and walk around at least every 20 minutes.
Careful with swiss balls if you have pain when sitting with knees apart - it could possibly make things worse. Ditto for kneeling chairs and back pain. For some people they're great, for others they cause awful pain.
I am the same. Today feels like someone has hammered nails into the bottom of my spine! Am sitting with legs up on another chair, plus took a. Big feather pillow into the office and sit on that too. Better than before....
Hi. I had this worse last pregnancy.
I don't know if you have a laptop or desktop - but I actually spent some time working standing up by putting my laptop on a box on my desk.
You should mention to your midwife and see about physio. However, I highly recommend a chiropractor to help you manage the pelvis movement which is probably causing the pain.
Also, ice on the very lowest part of your back twice a day may help. As the pelvis moves around, some of the pain is often as a result of inflammation and swelling so a bit of ice can really help. And it certainly can't hurt.
Thanks for all the advice. Also reassuring to hear it's not just me. I bought a big yoga ball last night and sat on it for a bit and found the pain was really bad afterwards so it must have something to do with having knees together. This morning I'm sat at work on a pillow which feels nicer and defo going to aim for physio referral. Cheers all.
I am 24 weeks and have this problem too. I've done the chair adjustments and also take a gel pack (was £6 from Boots) that you keep in the freezer between uses to put on my lower back. This seems to help quite a lot actually. We have a sofa in our waiting room and if no one is there I lie down for a few minutes - a relief even if only short lived! I manage to swim once a week which is half an hour of instant pain-free movement and would go 2-3 times if I could as it helps so much. I've given up trying to be discomfort-free and just focus on minimising it for the next hour or whatever.
Hi all. I too have been having the same problems but my gp said slphysio wouldn't help, so no referral :-(
My midwife suggested a pregnancy massage which I'm very interested in just for the pamper vibe - I hope it's as relaxing as it sounds!
I am also walking like a cowboy - in other posts it's been referred to as "stabby fanjo" Lol! This always makes me think of Ashley Banjo so when my hubby asks me what's wrong in public I say I've got the Ashley's!
I work at a desk for long hours too and actually someone from hr and health came to see me today which was nice. He is bringing me a foot stall and will assess my workstation properly - he wants to move a desk around for me.
Annoying thing is that I'm only there for another 6 weeks or so! But he's still happy to do it for me!
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