Back pain after sitting at a desk

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I went back to work last year after several years as a SAHM. It's going well, except that I have noticed that after a day spent sitting at a desk my back is hurting. Normally it goes within an hour or so, but today (my day off) I've woken up the next morning and I can still feel it. I'm not in a lot of pain, but I'm worried about it getting worse.

Any preventative tips? I'm 40 and have never had back problems before.

Chair in the right position for you? You aren't slumping or slouching ?

I guess it's not a normal position to be sitting down all day, is it?

I suffer from a 'bad back' at times, but find that the best way to keep it in check is to do core strengthening exercises. It really does make a difference.

Do you do any exercise? The stuff like Jillian Michaels 30 Day Shred etc have a fair bit of crunching/planking and other core work - stomach AND lower back. It helps to hold it in place.

Pilates, yoga, swimming, alexander techniqiue all helpful. I'd look into it asap before it gets too bad. Try a different chair or even a pilates ball to sit on?

Thank you for the replies. I used to do Pilates but stopped when I went back to work, so maybe that is connected. My main exercise now is running, I guess that is not so good for backs. I think I do tend to slouch too so I will try really hard to sit upright.

I can still feel it today, so I'm thinking of making an appointment with an osteopath.

I've just learnt about alexander techniqiue- I haven't paid for classes but I found an excellent book on Amazon covering all aspects of posture. Posture effects muscles and then weak muscles lead to pain. So osteo will help but it's up to you to strengthen and maintain those muscles.

A physio would be able to assess your posture and give you a programme of exercises plus tips for getting your desk arranged ergonomically. Do you have occupational health at work? They may be able to advise too. Also, have you done a display screen assessment of your workstation? This is a standard checklist (google it), we get all our emplyees to complete them and make modifications as necessary.

Thanks all, that is really helpful. I think it may be a combination of several of these factors. I will make a list and work through it!

Work changed all our office chairs. Within 3 days my back was agony. I asked for a chair similar to the previous style, and was generally fobbed off til I said I was taking one of the conference room chairs, which were the right style, but the wrong colour. A new chair (well, and old one from storage) appeared the next day. I then had a series of about 6 back massages, and have been OK since. But if I ever end up on a new style chair for a day, I know about it. The chair just didn't support my back.

No harm looking at protecting your back by posture and exercises, but you also need to look at the chair, and if it doesn't support your back, ask for a back support or different style chair.

Interesting, addicted. I did have a new chair at work recently!

All of the above, though maybe not crunches and planks until you are feeling stronger. But above all, get up and walk around very frequently. Set a timer or whatever but sitting for long periods is awful for backs.

This is brilliant for easing your spine into correct alignment and needs to be a part of daily routine. Possibly at lunchtime?

There are cushions on Amazon that others have found helpful Like this and cheap enough to try out.

But above all keep moving would be my advice.

If you can, swap your office chair for a saddle stool, or get a Human Tool to go on your office chair. Makes the world of difference. I had a surgeon saddle for a while but honestly just the £30 hairdressers one is as good.

I sometimes work 16 hours in a seat (compositing) and saddle seating is the way forward. Makes such a difference! You also find yourself standing often as the difference between sitting and standing is very slight. My P/pair has a full sit/stand desk but I go for an Ergotron arm and just bump the screen higher if necessary.

It is known that the sitting position harms more your back than the upright. This occurs because the legs absorb most of the body weight, while when seated the weight goes to the spine so the symptoms get worse. Also most of us when we sit down, we put the chest forward, which dramatically increases the pressure on the spine.

Every 45-50 minutes it is recommended getting off your work chair for a few minutes for walking and stretching.

backpainbase.com has some useful information for guidance.