The great un-slouchening
September 9, 2021 9:31 AM Subscribe
I've had lower back pain since the age of 15 (F, early thirties now). After giving up on trying to get help for it for a decade because of various reasons, I've restated the process of actually identifying the reason/source and managing the pain. That's an ongoing process. I was hoping for help in fixing my sitting posture, which is definitely not helping.
I have a 9-5 job which is all sitting (plus a 3 hour commute, of which 2 hrs is also sitting on my butt). It's a standard office chair for someone taller and bigger than me. I can't change it. I slouch/hunch down in my seat (the usual bad sitting posture, really). When I catch myself doing it, I straighten my back out, but holding that upright posture exacerbates the pain and is impossible to hold too long. I know the back isn't supposed to be exactly straight and it's supposed to stack in the natural S-shape but...how does one know the right thing to do when one has been doing the wrong thing for so long? So, the two part question is
(A) how do I fix my posture while sitting in a way that doesn't feel worse than status quo which is obviously terrible but feels like something my body is just used to now?
(B) are there...support thingies I can buy to make the office chair friendlier for me? (Note: I don't live in the US but I can find equivalent products)
(It kinda blows my mind that I honestly cannot remember a time when my back was okay, a 0 on the pain scale. This is weirdly upsetting).
Thanks in advance.
I have a 9-5 job which is all sitting (plus a 3 hour commute, of which 2 hrs is also sitting on my butt). It's a standard office chair for someone taller and bigger than me. I can't change it. I slouch/hunch down in my seat (the usual bad sitting posture, really). When I catch myself doing it, I straighten my back out, but holding that upright posture exacerbates the pain and is impossible to hold too long. I know the back isn't supposed to be exactly straight and it's supposed to stack in the natural S-shape but...how does one know the right thing to do when one has been doing the wrong thing for so long? So, the two part question is
(A) how do I fix my posture while sitting in a way that doesn't feel worse than status quo which is obviously terrible but feels like something my body is just used to now?
(B) are there...support thingies I can buy to make the office chair friendlier for me? (Note: I don't live in the US but I can find equivalent products)
(It kinda blows my mind that I honestly cannot remember a time when my back was okay, a 0 on the pain scale. This is weirdly upsetting).
Thanks in advance.
I'm coming from a broken back (fractured spine) and posture is the key to relief. Here is a brief series to get you started. But also extremely relevant is getting a chair designed for your body. Even if you have to buy your own it is well worth the expense just for the luxury of relief from the constant irritation of discomfort. And from practical experience, the more you make these exercises a matter of daily (hourly) routine the less aggravation your spine will give you.
The problem with spinal issues is that they don't go away unless you directly address them over the long term... there are no easy fixes. Braces are good for acute relief but they don't function well for the long haul, your body adapts to the brace not the other way around.
posted by ptm at 9:49 AM on September 9, 2021 [3 favorites]
The problem with spinal issues is that they don't go away unless you directly address them over the long term... there are no easy fixes. Braces are good for acute relief but they don't function well for the long haul, your body adapts to the brace not the other way around.
posted by ptm at 9:49 AM on September 9, 2021 [3 favorites]
are there...support thingies I can buy to make the office chair friendlier for me?
There are lumbar supports that you can strap onto a chair, but I always found they only made the pain worse.
I did a support girdle for about a year, back when I started suffering from severe lower back pain (which included sciatic nerve pain down my leg.) It eventually became kind of useless unless I tightened it down as severely as I could endure and stayed sitting as upright an motionless as possible. In the end, the pain only grew worse and I ended up having back surgery to repair a ruptured disc.
You really need to get this looked at and diagnosed if the pain is getting to be such that you're looking at girdles and whatnot. If it's a ruptured disc, the pain will only get worse no matter what you do.
posted by Thorzdad at 9:50 AM on September 9, 2021 [1 favorite]
There are lumbar supports that you can strap onto a chair, but I always found they only made the pain worse.
I did a support girdle for about a year, back when I started suffering from severe lower back pain (which included sciatic nerve pain down my leg.) It eventually became kind of useless unless I tightened it down as severely as I could endure and stayed sitting as upright an motionless as possible. In the end, the pain only grew worse and I ended up having back surgery to repair a ruptured disc.
You really need to get this looked at and diagnosed if the pain is getting to be such that you're looking at girdles and whatnot. If it's a ruptured disc, the pain will only get worse no matter what you do.
posted by Thorzdad at 9:50 AM on September 9, 2021 [1 favorite]
I think the best answer to A is if you can get a couple of physio sessions. If you've been doing things "wrong" for a long time then sitting or standing straighter will feel unnatural and its really helpful to have someone give you some feedback until you can get more of an internal sense of "this feels weird but I know I'm now straight" + they can give you exercises to help strengthen the muscles that are currently not being used.
If you can't get physio you can probably get some of the same effect from youtube but choose your sources wisely.
For B - yes but difficult to say what without seeing the problems. A support under your feet might help, or lumbar support. Could you alternate sit/stand - you'd need something to go on your desk to raise and lower your workspace. Depending where you are based, your company should be paying for this although I realise that's not always the case.
posted by crocomancer at 9:52 AM on September 9, 2021 [3 favorites]
If you can't get physio you can probably get some of the same effect from youtube but choose your sources wisely.
For B - yes but difficult to say what without seeing the problems. A support under your feet might help, or lumbar support. Could you alternate sit/stand - you'd need something to go on your desk to raise and lower your workspace. Depending where you are based, your company should be paying for this although I realise that's not always the case.
posted by crocomancer at 9:52 AM on September 9, 2021 [3 favorites]
I'm not sure if you're willing to try this, but I tried all sorts of special chairs and tools to keep my posture better while seated all day.
What finally worked for me was an unexpected biproduct from doing a specific exercise called "Deadlifts". I only deadlift once a week, and I started out with just the bar at the gym, but added 10 lbs until I could safely do about 7 of them in a row.
For whatever reason, now it's more comfortable to have good posture, even while seated, than to slouch.
So, if you don't have any injuries/issues preventing you from trying it, I highly, highly recommend deadlifts, even without any other exercise, to help with posture.
I recommend talking to a physical therapist and ask them if they think that with the pain you're experiencing, if an exercise like deadlift would be a good idea!
posted by bbqturtle at 9:52 AM on September 9, 2021 [4 favorites]
What finally worked for me was an unexpected biproduct from doing a specific exercise called "Deadlifts". I only deadlift once a week, and I started out with just the bar at the gym, but added 10 lbs until I could safely do about 7 of them in a row.
For whatever reason, now it's more comfortable to have good posture, even while seated, than to slouch.
So, if you don't have any injuries/issues preventing you from trying it, I highly, highly recommend deadlifts, even without any other exercise, to help with posture.
I recommend talking to a physical therapist and ask them if they think that with the pain you're experiencing, if an exercise like deadlift would be a good idea!
posted by bbqturtle at 9:52 AM on September 9, 2021 [4 favorites]
I'm short, and this footrest from Ikea has relieved some pressure on my knees and back. I wish it was a little big higher, but it still helps a lot.
Also, do you menstruate? If so, did the onset of this pain coincide with when you started getting your period? Getting my period opened up new vistas of lower back pain for me (although mine tends to occur at particular points in my cycle and it sounds like yours is constant). I ask because if it's referred back pain, changing how you sit will only help so much. CBD helps, as it seems to unwind things in my uterus enough to relieve some of the referred back pain.
If it's an option, yoga may help too. Cat/cow and downward dog unwind my back, but I also found a breathing exercise where inhales pull shoulders up and toward the ears, and exhales push the shoulders back and down. If I remember to do the breathing exercise quasi-regularly, my posture in my desk chair is more comfortable. Something about rolling my shoulders back and down reprograms my brain slightly to settle into a posture that's upright without being too tense.
posted by Fish, fish, are you doing your duty? at 9:54 AM on September 9, 2021 [3 favorites]
Also, do you menstruate? If so, did the onset of this pain coincide with when you started getting your period? Getting my period opened up new vistas of lower back pain for me (although mine tends to occur at particular points in my cycle and it sounds like yours is constant). I ask because if it's referred back pain, changing how you sit will only help so much. CBD helps, as it seems to unwind things in my uterus enough to relieve some of the referred back pain.
If it's an option, yoga may help too. Cat/cow and downward dog unwind my back, but I also found a breathing exercise where inhales pull shoulders up and toward the ears, and exhales push the shoulders back and down. If I remember to do the breathing exercise quasi-regularly, my posture in my desk chair is more comfortable. Something about rolling my shoulders back and down reprograms my brain slightly to settle into a posture that's upright without being too tense.
posted by Fish, fish, are you doing your duty? at 9:54 AM on September 9, 2021 [3 favorites]
Beyond your chair, what is your office ergonomic situation like? My thought is that one common reason for slouching is monitors that are too low or too far away, which should be remediable. (I have a laptop-plus-second-monitor setup; the laptop is on a stand a bit like this and the monitor is height-adjustable.)
Keyboard distance and height may also be an issue. I had to request a keyboard tray be installed on my desk, but I did get it.
posted by humbug at 9:54 AM on September 9, 2021 [1 favorite]
Keyboard distance and height may also be an issue. I had to request a keyboard tray be installed on my desk, but I did get it.
posted by humbug at 9:54 AM on September 9, 2021 [1 favorite]
If you're in the EU, there are some office ergonomics requirements. If your chair doesn't fit, you might be able to do something about it.
You may also be able to adjust the chair; things which help me have better posture include shortening the length of the seat (good for shorter femurs), lowering the height of the chair, and removing the arms. Look up the brand of chair online to see if some of these adjustments might be available to you (it can be hard to guess what lever to push on your own).
If you can't adjust the chair, or can't adjust it enough, then there are similar things you can do outside of the chair. First, get a footrest. Can be as simple as a cardboard box with papers in it (needs to be heavy enough to not move when you push on it). Ideally your knees should be about a 90degree angle when you are sitting comfortably and your feet are resting on the footrest.
Next, get a lower back pillow. I've used a rolledup sweatshirt in the past, so it doesn't need to be fancy, but fancy is available. The idea here is to push your back away from the back of the chair, so your shorter femurs don't have too much room. I'd honestly start with something like a sweatshirt since you can adjust it to your liking, then if you find an arrangement that helps you can look for a permanent pillow that fits the space you need.
Last office-arrangement thing that helps me with posture: make sure any screens that you are looking at are at the right height. If you're looking at a laptop screen, of course you're scrouched down. And if you're staring up at a screen that's too high that's not going to work either.
Otherwise, building up your core strength (think yoga, pilates, rock climbing) will help you have the strength to sit in a more comfortable posture. That's a long term fix though.
posted by nat at 9:55 AM on September 9, 2021
You may also be able to adjust the chair; things which help me have better posture include shortening the length of the seat (good for shorter femurs), lowering the height of the chair, and removing the arms. Look up the brand of chair online to see if some of these adjustments might be available to you (it can be hard to guess what lever to push on your own).
If you can't adjust the chair, or can't adjust it enough, then there are similar things you can do outside of the chair. First, get a footrest. Can be as simple as a cardboard box with papers in it (needs to be heavy enough to not move when you push on it). Ideally your knees should be about a 90degree angle when you are sitting comfortably and your feet are resting on the footrest.
Next, get a lower back pillow. I've used a rolledup sweatshirt in the past, so it doesn't need to be fancy, but fancy is available. The idea here is to push your back away from the back of the chair, so your shorter femurs don't have too much room. I'd honestly start with something like a sweatshirt since you can adjust it to your liking, then if you find an arrangement that helps you can look for a permanent pillow that fits the space you need.
Last office-arrangement thing that helps me with posture: make sure any screens that you are looking at are at the right height. If you're looking at a laptop screen, of course you're scrouched down. And if you're staring up at a screen that's too high that's not going to work either.
Otherwise, building up your core strength (think yoga, pilates, rock climbing) will help you have the strength to sit in a more comfortable posture. That's a long term fix though.
posted by nat at 9:55 AM on September 9, 2021
Oh, this is a really tough situation. As a basic starting point, if your chair is too tall for you: get something to put your feet on, and try to train yourself to keep both feet on it. If you can possibly ever stand, that will help too. You could also set a timer so that every 20 or 30 minutes, you stand up and do some stretches to offset all the sitting.
I've had lower back problems intermittently over many years. I think you're right that sitting so much is contributing to this. My other suggestion is to work with a physical therapist. That's been incredibly key for me. I finished up a few weeks ago but am still doing the stretches she recommended.
If you want to do a stretching program on your own, and try to unwind some of this pain, I recommend the book Somatics.
In the bigger picture: resistance training, especially with weights but body weight can work too, is so much more important for long term health than I really truly realized. I'd encourage you to work with a physical therapist to diagnose and strengthen whatever muscle stiffness or weakness you might have, and then work with a personal trainer experienced in working with folks with back pain, and start lifting some weights and get into a body movement routine with weights to strengthen your muscles. Good luck.
posted by bluedaisy at 9:55 AM on September 9, 2021 [2 favorites]
I've had lower back problems intermittently over many years. I think you're right that sitting so much is contributing to this. My other suggestion is to work with a physical therapist. That's been incredibly key for me. I finished up a few weeks ago but am still doing the stretches she recommended.
If you want to do a stretching program on your own, and try to unwind some of this pain, I recommend the book Somatics.
In the bigger picture: resistance training, especially with weights but body weight can work too, is so much more important for long term health than I really truly realized. I'd encourage you to work with a physical therapist to diagnose and strengthen whatever muscle stiffness or weakness you might have, and then work with a personal trainer experienced in working with folks with back pain, and start lifting some weights and get into a body movement routine with weights to strengthen your muscles. Good luck.
posted by bluedaisy at 9:55 AM on September 9, 2021 [2 favorites]
light yoga, physio, alexander technique, daily walk. i was couched by depression for 18 months and my back was trashed.
posted by j_curiouser at 10:00 AM on September 9, 2021 [3 favorites]
posted by j_curiouser at 10:00 AM on September 9, 2021 [3 favorites]
Try to get into see a physical therapist. Not only can they give you core strengthening and other exercises to help you build muscles that will hold your body in the appropriate position, if you take pictures of your work set up (ideally get someone else to take them with you sitting in your usual way), they can give you suggestions for how to adjust your set up. At least that's what mine did.
Also, I know you said your work set up can't be changed, but if the PT thinks it's bad enough (and depending on a diagnosis from PT or other medical professional) you could potentially get accommodations to provide you with a better desk set up. That's ultimately what I had to do to get real relief.
posted by litera scripta manet at 10:01 AM on September 9, 2021 [6 favorites]
Also, I know you said your work set up can't be changed, but if the PT thinks it's bad enough (and depending on a diagnosis from PT or other medical professional) you could potentially get accommodations to provide you with a better desk set up. That's ultimately what I had to do to get real relief.
posted by litera scripta manet at 10:01 AM on September 9, 2021 [6 favorites]
If you slouch in the big chair, it might be that your computer screen is too low.
posted by xo at 10:11 AM on September 9, 2021 [3 favorites]
posted by xo at 10:11 AM on September 9, 2021 [3 favorites]
You certainly should try to get your desk set up in a way that does not aggravage your back. But you might not want to worry too much about slouching: "..what the evidence tells us, actually, is that if you have a weak back, you're more prone to slouching, but it's not the slouching itself that causes the back pain. It's actually the weak back. So the tendency to slouch is really more of a marker of your - the fact that you don't have a particularly strong back rather than the cause of the back pain itself. So we've confused cause with effect." It sounds like you are addressing this in other ways, and that should help your posture.
posted by Mr.Know-it-some at 10:21 AM on September 9, 2021 [1 favorite]
posted by Mr.Know-it-some at 10:21 AM on September 9, 2021 [1 favorite]
Sit with hips above knees (a cushion like this can help if your chair is poorly designed).
Place screen(s) at the same angle/distance you'd hold a piece of paper to read it.
Yoga.
posted by 10ch at 10:26 AM on September 9, 2021
Place screen(s) at the same angle/distance you'd hold a piece of paper to read it.
Yoga.
posted by 10ch at 10:26 AM on September 9, 2021
> So, if you don't have any injuries/issues preventing you from trying it, I highly, highly recommend deadlifts, even without any other exercise, to help with posture.
> I recommend talking to a physical therapist and ask them if they think that with the pain you're experiencing, if an exercise like deadlift would be a good idea!
Yeah, my physio gave me good exercises and stretches but warned me away from deadlines for now.
In my case it was a tight hip and such causing back pain, but you _need_ your own assessment and recommendations by a HCP like a physio. Get a telemedicine referral from your GP or find a place that has a sports med doc that does weekly open drop in? I lucked out with physios and a sports med doc working out of a facility bolted onto a university sports program, so that's one way to find them.
I don't think you want mystery meat ergonomic tweaks or exercises till an HCP figures out what's going on. Those are for prevention, but you need treatment.
posted by sebastienbailard at 10:29 AM on September 9, 2021 [4 favorites]
> I recommend talking to a physical therapist and ask them if they think that with the pain you're experiencing, if an exercise like deadlift would be a good idea!
Yeah, my physio gave me good exercises and stretches but warned me away from deadlines for now.
In my case it was a tight hip and such causing back pain, but you _need_ your own assessment and recommendations by a HCP like a physio. Get a telemedicine referral from your GP or find a place that has a sports med doc that does weekly open drop in? I lucked out with physios and a sports med doc working out of a facility bolted onto a university sports program, so that's one way to find them.
I don't think you want mystery meat ergonomic tweaks or exercises till an HCP figures out what's going on. Those are for prevention, but you need treatment.
posted by sebastienbailard at 10:29 AM on September 9, 2021 [4 favorites]
I had terrible back and shoulder pain starting in adolescence and found sitting with good posture very difficult. Turns out I have mild scoliosis. Started doing scoliosis-specific physiotherapy (Schroth method) in my 30s and I’m mostly fine now.
posted by congen at 10:42 AM on September 9, 2021 [2 favorites]
posted by congen at 10:42 AM on September 9, 2021 [2 favorites]
Best answer: I am a primary care doctor, not YOUR primary care doctor, but if someone like you came to me my prescription would be physical therapy. People think PT is only for people with serious impairments or injuries, but it is extremely effective for chronic lower back pain.
posted by telegraph at 10:59 AM on September 9, 2021 [9 favorites]
posted by telegraph at 10:59 AM on September 9, 2021 [9 favorites]
I've had low back pain for 15+ years, and limiting the amount of time I sit down has helped ENORMOUSLY. I've had a standing desk (first in offices, and now as I telecommute) since 2012 or so, and it makes a world of difference not to sit down all day. It sounds like your office isn't willing to spring for a new chair, so god KNOWS how they'd react to a request for a standing desk, but it's worth asking! I have something similar to this tabletop variety in my home office -- it's relatively inexpensive and works great!
If you must sit, try to get up and move around as much as possible. I have zero advice on office chairs, since I don't use them anymore. When you're relaxing at home, try lying down on the couch when you read/watch TV instead of sitting up, unless you're sitting up straight in a hard-backed chair.
Physical therapy has been a MIRACLE for my low-back pain, and I highly recommend that you check in with one.
I find that the stronger my back/core muscles are, the better I feel. A PT can get you started down this path in a safe and sustainable way.
Lastly: echoing Fish, fish, are you doing your duty? that menstruation can mess up your back. I finally had a gynecologist put me on 24/7 birth control because I was experiencing the equivalent of back labor every time I had cramps. Not having my muscles go into spasm once a month has made a huge dent in how often I have low back issues.
posted by leftover_scrabble_rack at 11:44 AM on September 9, 2021 [1 favorite]
If you must sit, try to get up and move around as much as possible. I have zero advice on office chairs, since I don't use them anymore. When you're relaxing at home, try lying down on the couch when you read/watch TV instead of sitting up, unless you're sitting up straight in a hard-backed chair.
Physical therapy has been a MIRACLE for my low-back pain, and I highly recommend that you check in with one.
I find that the stronger my back/core muscles are, the better I feel. A PT can get you started down this path in a safe and sustainable way.
Lastly: echoing Fish, fish, are you doing your duty? that menstruation can mess up your back. I finally had a gynecologist put me on 24/7 birth control because I was experiencing the equivalent of back labor every time I had cramps. Not having my muscles go into spasm once a month has made a huge dent in how often I have low back issues.
posted by leftover_scrabble_rack at 11:44 AM on September 9, 2021 [1 favorite]
Definitely adjust your chair and desk set up (together) to fit you as best as possible. Footrests for short people can be good (there are also foot rests for tall people, which can be confusing). I am too short for any given office chair, but have found that making the chair itself as small as possible (shortest seat depth, lowest backrest height) has been helpful, and then matching the seat height to my desk height so my elbows are positioned correctly. I should then use a footrest. The other thing that has helped me enormously is having a chair that with a back with adjustable tension and setting it at the least resistance setting. This means that when I sit up, I am primarily using my own muscles to do so and this is better for my back. The other thing I have done - and need to get back into - is pilates. I find the focus on core muscles and balance works for me.
posted by plonkee at 11:56 AM on September 9, 2021
posted by plonkee at 11:56 AM on September 9, 2021
Yoga can be wonderful for back pain and correcting posture. When looking for a studio, look for ones that stress alignment, and then talk to your teacher - good teachers will happily take a moment after class to suggest poses that might help whatever ails you.
posted by coffeecat at 12:00 PM on September 9, 2021 [2 favorites]
posted by coffeecat at 12:00 PM on September 9, 2021 [2 favorites]
Best answer: I've heard pilates and yoga are great, but as a layperson who got assessment and help from a physio, Nieshka needs assessment by something like a physio / sports med doc / other HCP. and who will then prescribe hand-tailored exercises and stretches, some of which, certainly, are a subset of pilates/yoga.
Since physios / sports med docs / etc. are completely familiar with the exercises and stretches that compose yoga, but are also qualified to figure out what's going on in there. My GP guessed I had a slipped disk. The physio he sent me to figured out it was tight muscles inside my hip. If she wasn't sure, she'd have bounced it to the sports med doc who can try moving my leg around to check for stuff, but can also get x-rays done up. ... whereas yoga/pilates instructor: {shrug_emoji}?
If I actually had had a slipped disk, I might have completely fucked myself up doing random yoga or pilates exercises. Or simply delayed the onset of effective treatment.
Some random yoga instructor or pilates instructor is probably completely qualified to lead a class full of people doing stretches and exercises to keep them well, but that same random yoga instructor or pilates instructor is not qualified to assess some of the special cases that cause back pain.
So, first the discovery process, and then the specific stretches and exercises uniquely tailored for Nieshka.
Then, later, once she's sorted out, maybe yoga and pilates, or a new desk chair.
posted by sebastienbailard at 12:27 PM on September 9, 2021 [3 favorites]
Since physios / sports med docs / etc. are completely familiar with the exercises and stretches that compose yoga, but are also qualified to figure out what's going on in there. My GP guessed I had a slipped disk. The physio he sent me to figured out it was tight muscles inside my hip. If she wasn't sure, she'd have bounced it to the sports med doc who can try moving my leg around to check for stuff, but can also get x-rays done up. ... whereas yoga/pilates instructor: {shrug_emoji}?
If I actually had had a slipped disk, I might have completely fucked myself up doing random yoga or pilates exercises. Or simply delayed the onset of effective treatment.
Some random yoga instructor or pilates instructor is probably completely qualified to lead a class full of people doing stretches and exercises to keep them well, but that same random yoga instructor or pilates instructor is not qualified to assess some of the special cases that cause back pain.
So, first the discovery process, and then the specific stretches and exercises uniquely tailored for Nieshka.
Then, later, once she's sorted out, maybe yoga and pilates, or a new desk chair.
posted by sebastienbailard at 12:27 PM on September 9, 2021 [3 favorites]
I had pretty bad back pain for almost 10 years. Bad meaning I took OTC painkillers maybe 3-5 days a week, and was never entirely pain-free.
What didn't work for me: cushions and supports, new monitor & keyboard setup, footrest, better chair, standing desk, inversion table, various self-massage tools, electric massage device, electric warming pad type things.
What worked but the effects only lasted a few days: deep tissue / trigger point massage.
What worked permanently and continues to work: I took 10 sessions of Alexander Technique training, which basically taught me how to walk and sit right. And I learned two stretches from AT that I still use today, basically just this and this. I also switch chairs a lot, on the theory that 'short stints in many different imperfect chairs' is less awful for you than 'a long time in one good chair.'
This guy's site was really helpful to me.
Good luck. I remember how much it sucked, and how much energy it took to solve it :(
posted by Susan PG at 12:39 PM on September 9, 2021 [4 favorites]
What didn't work for me: cushions and supports, new monitor & keyboard setup, footrest, better chair, standing desk, inversion table, various self-massage tools, electric massage device, electric warming pad type things.
What worked but the effects only lasted a few days: deep tissue / trigger point massage.
What worked permanently and continues to work: I took 10 sessions of Alexander Technique training, which basically taught me how to walk and sit right. And I learned two stretches from AT that I still use today, basically just this and this. I also switch chairs a lot, on the theory that 'short stints in many different imperfect chairs' is less awful for you than 'a long time in one good chair.'
This guy's site was really helpful to me.
Good luck. I remember how much it sucked, and how much energy it took to solve it :(
posted by Susan PG at 12:39 PM on September 9, 2021 [4 favorites]
Alexander technique teaches you a way to introspect what your body is doing. It won't, on its own, fix problems with posture or usage, but it will give you habits that you can use to reinforce what you're getting from physical therapy. If you have the ability, do both PT and AT.
And yeah, if you can get an ergonomic consultation at work, you may be able to improve your setup. If you have what's determined to be a workplace injury (or an injury made worse by your work setup) it will be in your employer's interests to pay for some improvements. Good chairs, keyboard trays, or monitor stands are cheaper than workplace injury claims.
posted by fedward at 1:03 PM on September 9, 2021 [2 favorites]
And yeah, if you can get an ergonomic consultation at work, you may be able to improve your setup. If you have what's determined to be a workplace injury (or an injury made worse by your work setup) it will be in your employer's interests to pay for some improvements. Good chairs, keyboard trays, or monitor stands are cheaper than workplace injury claims.
posted by fedward at 1:03 PM on September 9, 2021 [2 favorites]
It's my understanding from my physical therapist and other PTs that posture is not a primary driver of pain, but instead a side effect of not having the strength to hold yourself up without pain, and I've seen that to be true in my experience. No amount of posture training (and I got it through charm school and acting classes) made my pain stop, but physical therapy to strengthen my back muscles did, much faster and more profoundly than I expected.
If it's within your ability, I recommend physical therapy, or if it's not, working on core-strengthening exercises. I've been doing bridges, dead bugs, and leg lifts most consistently.
posted by rhiannonstone at 1:29 PM on September 9, 2021 [1 favorite]
If it's within your ability, I recommend physical therapy, or if it's not, working on core-strengthening exercises. I've been doing bridges, dead bugs, and leg lifts most consistently.
posted by rhiannonstone at 1:29 PM on September 9, 2021 [1 favorite]
It could be spondylitis. Take that quiz and consider getting checked by a dr rather than just blaming yourself.
posted by hydropsyche at 1:31 PM on September 9, 2021
posted by hydropsyche at 1:31 PM on September 9, 2021
+1 that what you feel is bad posture is more an effect than a cause. A very low-investment approach that will show results very quickly (like in a few minutes) if it's going to work at all for you is the MacKenzie Exercises. This video is a bit tedious and addresses it from the perspective of leg pain, but explains and demonstrates the four main exercises I use. I learned about these on AskMetafilter some years ago, and they were life-changing for me and I confess I have become an evangelist for them.
posted by DrGail at 3:35 PM on September 9, 2021 [1 favorite]
posted by DrGail at 3:35 PM on September 9, 2021 [1 favorite]
Cosign hydropsyche, please talk to a doctor about getting screened for ankylosing spondylitis. The onset and nature of your back pain and your difficulty attaining an erect posture specifically resemble my experience in my late teens/early 20s blaming myself for my bad posture. Ankylosing spondylitis is treatable and while your posture and range of motion may not get much better (if you have AS), pain relief is certainly quite possible.
posted by silby at 7:01 PM on September 9, 2021 [2 favorites]
posted by silby at 7:01 PM on September 9, 2021 [2 favorites]
Another vote for physio. I went for something similar, although not nearly as debilitating. But I was completely gobsmacked after the first session. He was trying to get me to flex a specific muscle in my back and I was honest to god confused - there was nothing there I knew how to use. It was like he was asking me to move my middle toe without moving any things else... i just did not know how to do it. He did some work on those muscles and after I was like dang... i had no idea those existed. Anyway, he also taped my shoulders to force me into better posture, gave me some exercises and it really helped... until I stopped the exercises. I really should go back...
posted by cgg at 8:33 PM on September 9, 2021 [1 favorite]
posted by cgg at 8:33 PM on September 9, 2021 [1 favorite]
Here’s my two cents. I’ve tried improving my posture for years with not great results. One book that helped me a lot is Esther Gokhale’s book on postural mechanics. It’s got a great look at the cultural antecedents of posture in the western world that’s worth the price of the book.
Second, I try to do some form of physical movement every day. Walking is great. I do jump rope now and throw in some movement work on the ground that really strengthens the core muscles. Venusfit on TikTok is one of my faves, also search for ‘animal movement’ on Youtube.
Third, ditch the lumbar support chairs and back rests. Get a flat bench to sit on with a cushion. No arm rests, no back rest. These are just props that make your back weaker. I figured this out while camping recently. I was having trouble doing things like bending over to get in my tent. Yet after a day or so of camping, presto my posture seemed better and my mechanics improved quite a bit. I figured it was the bench I sat at, 20” high and flat as a board. I use a cheap 20” high flat four legged coffee table from a thrift at my computer now and sit comfortably for long periods where my ‘ergo’ chair was really useless for strengthening my postural mechanics, really a step in the wrong direction. YMMV.
posted by diode at 9:54 PM on September 9, 2021
Second, I try to do some form of physical movement every day. Walking is great. I do jump rope now and throw in some movement work on the ground that really strengthens the core muscles. Venusfit on TikTok is one of my faves, also search for ‘animal movement’ on Youtube.
Third, ditch the lumbar support chairs and back rests. Get a flat bench to sit on with a cushion. No arm rests, no back rest. These are just props that make your back weaker. I figured this out while camping recently. I was having trouble doing things like bending over to get in my tent. Yet after a day or so of camping, presto my posture seemed better and my mechanics improved quite a bit. I figured it was the bench I sat at, 20” high and flat as a board. I use a cheap 20” high flat four legged coffee table from a thrift at my computer now and sit comfortably for long periods where my ‘ergo’ chair was really useless for strengthening my postural mechanics, really a step in the wrong direction. YMMV.
posted by diode at 9:54 PM on September 9, 2021
I've restated the process of actually identifying the reason/source
Do you have a Pelvic Tilt?. Like you, I had a job that required sitting all day. Occurrences of back pain all but disappeared after a year of physical therapy in the form of Thai massage corrected my anterior pelvic tilt. I no longer had to try to have correct posture. The lack of pelvic tilt gave me a foundation upon which correct posture just happened.
posted by Homer42 at 11:50 PM on September 9, 2021 [2 favorites]
Do you have a Pelvic Tilt?. Like you, I had a job that required sitting all day. Occurrences of back pain all but disappeared after a year of physical therapy in the form of Thai massage corrected my anterior pelvic tilt. I no longer had to try to have correct posture. The lack of pelvic tilt gave me a foundation upon which correct posture just happened.
posted by Homer42 at 11:50 PM on September 9, 2021 [2 favorites]
This thread is closed to new comments.
posted by foxtongue at 9:38 AM on September 9, 2021 [2 favorites]