Resources like "Back Mechanic," but focused on ppl who use desks/comps?
April 3, 2020 3:29 AM Subscribe
I'm someone who needs to use a computer. I found Back Mechanic, but it didn't seem to speak directly to the specific set of issues facing people who sit (or stand) at a desk all day. I'm looking for resources that have a similar "outlook" to Back Mechanic (well researched, based in clinical experience), but specifically oriented towards desk workers.
So, I recently asked this question.[1] I got some helpful advice, but thus far, nothing has really quite "done it." Researching back pain etc, Stuart McGill's "Back Mechanic" came up a lot, so I read it.
I think it is useful in many ways...I've started doing the Big 3, and I have a better sense of why I think my back hurts. It also has a helpful way of looking at back pain. That said, when it comes to the specifics of my situation -- someone who wants/needs to use a computer for a fair amount every day -- it is a bit vague. There is an example in the back for someone who is in my position, and he basically just yells at them and tells them to be more proactive and active. Not helpful! In particular, the book stresses "don't do the thing that hurts," but in my case, even if I stand/sit in what I believe to be correct posture, my back can't take it for long periods of time.[1]
I'm going to start reading his book "Low Back Disorders," as it seems like it at least goes into a bit more detail, but I'm curious about resources which take a similar attitude -- take this isn't your own hands, it's a process, spine hygiene, etc -- but focused on people who use computers for work. Yelling at us to "be more active" when I don't even know what sort of activity is and isn't helpful isn't super useful!
As an additional, if you know of any other books not specifically related to backpain but related to either RSI (tendonitis) or general health stuff that has a similar approach (rooted in research and clinical experience), I'm all ears. I put this out here because I imagine there will be a correlation between people who click on this answer and more general health. I'm trying to be more proactive about my health...my goals are to manage my back pain, get to where I can work normally at a desk for the required amount every day, and lead a generally more active and athletic life. It's a process.
[1] I did get a backless (because I still can't find a chair with a back that meets my other requirements) saddle chair and that has been an improvement, though back pain is still an issue.
[2] Based on the book, I think that my particular issue is simply weakness in the back. This would make sense: I stopped using computers for the last 2 years, and in that time, I spent a LOT of time either laying down (like 4-6 hours a day), or sitting in bean bag chairs. And not being active. I started being more active maybe a month ago, but I think that my back is really weak. This is corroborated by the fact that the "bird dog" exercise activates the part of my back that seems to be "giving in" every day when I sit or stand for a while. Lastly, I've introduced a lot more breaks (eg use the computer for 25 minutes, take a 5 minute break) and it has helped a lot, all of this leading me to believe that back endurance is the issue here...but I don't know! Back pain sucks. I'm doing my best.
So, I recently asked this question.[1] I got some helpful advice, but thus far, nothing has really quite "done it." Researching back pain etc, Stuart McGill's "Back Mechanic" came up a lot, so I read it.
I think it is useful in many ways...I've started doing the Big 3, and I have a better sense of why I think my back hurts. It also has a helpful way of looking at back pain. That said, when it comes to the specifics of my situation -- someone who wants/needs to use a computer for a fair amount every day -- it is a bit vague. There is an example in the back for someone who is in my position, and he basically just yells at them and tells them to be more proactive and active. Not helpful! In particular, the book stresses "don't do the thing that hurts," but in my case, even if I stand/sit in what I believe to be correct posture, my back can't take it for long periods of time.[1]
I'm going to start reading his book "Low Back Disorders," as it seems like it at least goes into a bit more detail, but I'm curious about resources which take a similar attitude -- take this isn't your own hands, it's a process, spine hygiene, etc -- but focused on people who use computers for work. Yelling at us to "be more active" when I don't even know what sort of activity is and isn't helpful isn't super useful!
As an additional, if you know of any other books not specifically related to backpain but related to either RSI (tendonitis) or general health stuff that has a similar approach (rooted in research and clinical experience), I'm all ears. I put this out here because I imagine there will be a correlation between people who click on this answer and more general health. I'm trying to be more proactive about my health...my goals are to manage my back pain, get to where I can work normally at a desk for the required amount every day, and lead a generally more active and athletic life. It's a process.
[1] I did get a backless (because I still can't find a chair with a back that meets my other requirements) saddle chair and that has been an improvement, though back pain is still an issue.
[2] Based on the book, I think that my particular issue is simply weakness in the back. This would make sense: I stopped using computers for the last 2 years, and in that time, I spent a LOT of time either laying down (like 4-6 hours a day), or sitting in bean bag chairs. And not being active. I started being more active maybe a month ago, but I think that my back is really weak. This is corroborated by the fact that the "bird dog" exercise activates the part of my back that seems to be "giving in" every day when I sit or stand for a while. Lastly, I've introduced a lot more breaks (eg use the computer for 25 minutes, take a 5 minute break) and it has helped a lot, all of this leading me to believe that back endurance is the issue here...but I don't know! Back pain sucks. I'm doing my best.
I think Egoscue has kind of a similar outlook to Stuart McGill in some ways. So maybe Pain Free at Your PC?
posted by Syllepsis at 12:45 PM on April 4, 2020
posted by Syllepsis at 12:45 PM on April 4, 2020
The advice in Back Mechanic is to increase muscular endurance. You want to continue doing relevant exercises, but also, bracing (stiffening) your core, with your spine in a neutral, pain-free posture, basically **all the time** (or as much as possible). The book includes advice on posture for many day to day situations and positions, including sitting (p. 92). McGill does recommend using a lumbar support for when you’re in a chair [with a back!]. (And yes, moving when you can.)
Get an ergonomic setup, as well (so knees are 90 degrees when sitting, etc)
>basically just yells at them and tells them to be more proactive and active.
Not really true or fair... give the book another chance? you might want to really do the tests he recommends to get more specific info about the source of your pain. He’s the opposite of vague about back pain, not sure why you think that
posted by cotton dress sock at 6:48 PM on April 4, 2020
Get an ergonomic setup, as well (so knees are 90 degrees when sitting, etc)
>basically just yells at them and tells them to be more proactive and active.
Not really true or fair... give the book another chance? you might want to really do the tests he recommends to get more specific info about the source of your pain. He’s the opposite of vague about back pain, not sure why you think that
posted by cotton dress sock at 6:48 PM on April 4, 2020
Response by poster: I am following the book very closely. I'm doing the big 3, I used the diagnostic, I am stiffening my core. FWIW, I think it is a great book! I want books like Back Mechanic for other fields. I love how Dr McGill looks at the issue of back pain, incorporates research, mechanics, and clinical experience. But that said, I think there is space to focus more on office workers.
If you reread the story of Cameron on p145, I mean...it's fine, but I find it is not terribly actionable.
"Cameron needs to stop sitting for prolonged periods both at home and at work. He needs to stop merely hoping that passive therapies are the answer. He will break the cycle of pain when he builds corrective exercise into his schedule and chooses not to be governed by a sedentary lifestyle."
"In addition, Cameron must improve his health with more, and better, chosen activities. End of story."
Again: I love the book and the outlook. But like...most office workers do not have extremely ruined backs, BUT they also cannot just cold turkey quit sitting for a month.
Also, what exercise should "Cameron be doing, end of story?" There are lots of "supposedly good" things that Dr McGill advocates are bad...yoga, pilates, and in the case of people sensitive to flexion, swimming, among others. So...what should I do? Besides walk an hour a day, which I can of course incorporate. I guess it's just like...yeah, we should be more active. Thanks, Doc.
Of course, this is why I am starting to read his other books, because I think it might get more into the nitty gritty and let me put together a routine. I was originally planning on getting into pilates, but after him being against it, I decided not to go that route... which is a shame. I always liked pilates.
posted by wooh at 10:32 PM on April 4, 2020
If you reread the story of Cameron on p145, I mean...it's fine, but I find it is not terribly actionable.
"Cameron needs to stop sitting for prolonged periods both at home and at work. He needs to stop merely hoping that passive therapies are the answer. He will break the cycle of pain when he builds corrective exercise into his schedule and chooses not to be governed by a sedentary lifestyle."
"In addition, Cameron must improve his health with more, and better, chosen activities. End of story."
Again: I love the book and the outlook. But like...most office workers do not have extremely ruined backs, BUT they also cannot just cold turkey quit sitting for a month.
Also, what exercise should "Cameron be doing, end of story?" There are lots of "supposedly good" things that Dr McGill advocates are bad...yoga, pilates, and in the case of people sensitive to flexion, swimming, among others. So...what should I do? Besides walk an hour a day, which I can of course incorporate. I guess it's just like...yeah, we should be more active. Thanks, Doc.
Of course, this is why I am starting to read his other books, because I think it might get more into the nitty gritty and let me put together a routine. I was originally planning on getting into pilates, but after him being against it, I decided not to go that route... which is a shame. I always liked pilates.
posted by wooh at 10:32 PM on April 4, 2020
You might also want to check out Katy Bowman's work. She is prolific though. Her book Don't Just Sit There is aimed for office workers. She is whole body concerned so not just back specific.
posted by theRussian at 12:52 PM on April 8, 2020
posted by theRussian at 12:52 PM on April 8, 2020
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posted by Shazbot at 7:23 AM on April 3, 2020 [1 favorite]