It has been going on since working from home during the Covid-19 outbreak. Now, many places have started returning to the office as usual. However, the behavior of sitting in the same position for a long time, which causes back pain, neck pain, or even spreading to waist pain, does not seem to improve at all or may even worsen. Today, we will take you to the root cause of back and shoulder pain to address the problem accurately.
Main causes of back and neck pain when sitting in the same position for a long time
Have you ever wondered? Besides sitting in the same position for a long time causing back pain, neck pain, shoulder pain, or waist pain, which we call ‘office syndrome,’ what other factors cause these pains?
- A desk that is too high or too low, or an unsuitable chair. If the chair is too low, it causes you to constantly bend your neck, leading to pain, fatigue, and stiffness. If the desk is too high, it makes you lift your shoulders or use your shoulder blades constantly, which can also cause pain and fatigue.
- Sitting in the same posture for many consecutive hours often causes neck, shoulder, and back pain. Fatigue gradually develops and worsens because the muscles that work hard do not get rest. Sitting in the same position for more than 8-9 hours a day increases the risk of muscle and tendon inflammation.
- Sitting or lying down in the wrong posture for a long time causes a hunched back or kyphosis. Some people work lying down at home, and when the working posture is inappropriate, the body signals pain. If untreated, the pain will worsen over time.
Stages and levels of back and neck pain
Back and neck pain can be divided into several stages, starting with stiffness or soreness in the neck, shoulders, or general back area. Some may also experience headaches, which often worsen when triggered by factors such as stress or insufficient rest.
If anyone has severe and concerning pain, they should see a doctor promptly for examination and treatment, especially if there is radiating pain down the arm or leg, weakness or numbness in the arm, or inability to control hand movements, such as difficulty buttoning or writing. Continuous pain for a long time without improvement indicates a serious problem in some part of the body.
How to relieve and treat back and neck pain
The first step to relieve back, neck, shoulder, and upper back pain is to address the pain itself. Initial pain relief can be done by stretching muscles or applying pain-relieving massage ointments. If the pain persists, painkillers can be taken. Next, find the cause of the pain, which may be due to the position of the computer, desk, or unsuitable chair. Identifying the cause allows for proper adjustment. When working, avoid slouching or leaning back, as this causes muscle fatigue and poor posture. Sit upright, which not only helps reduce back and neck pain but also improves disc health, prevents joint diseases, and relieves headaches.
If you start feeling sore, take a break to relax your body and mind, such as standing up to stretch or walking outside for fresh air. Avoid sitting continuously for more than 1 hour without a break or changing posture.
Seeing a doctor for a physical examination, history taking, and diagnosis will lead to accurate and targeted pain treatment. Therefore, if you experience radiating leg pain, leg weakness, or abnormal walking, you should see a doctor promptly to find the real cause, as delaying treatment may worsen the condition and make it harder to treat.
Treatment approaches for back and neck pain
When patients see a doctor and receive a diagnosis, treatment will begin, which can be done in various ways depending on the severity, such as:
- Taking medication, such as anti-inflammatory drugs for muscles and tendons, muscle relaxants, and stress-relief medications. These medications should only be prescribed and considered by the diagnosing physician.
- Injections to relax muscle spasms and relieve pain.
- Physical therapy to help relax muscles, reduce pain, and increase body flexibility. This includes stretching, massage, joint mobilization, and treatment using physical therapy devices such as therapeutic ultrasound, which uses high-frequency sound waves to provide deep heat, reduce pain, decrease tissue inflammation, increase joint flexibility at deep layers, and accelerate tissue repair. Hot packs can also be used to increase blood circulation under the skin, effectively reducing muscle spasms.
If physical therapy does not alleviate symptoms, the doctor may perform further detailed examinations such as X-rays or MRI scans to find other causes, which will help provide more specific treatment.
